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How to improve posture with playground swings

This is an excerpt from ABLE Bodies Balance Training 2nd Edition With HKPropel Access by Sue M. Scott.

Playground Swings

This fun exercise progresses and combines Curl Up and Sit Tall and Abs In, Knee Lift. See if you and your participants can notice the two parts while you do it. The imagery in Playground Swings mimics actions for gaining height on a playground swing: In the backward phase, we lean way back, with arms extended against the chains of the swing and legs extended toward the sky. At the end of the forward phase, we pull ourselves through the chains and pump our legs under to pull ourselves up higher. This activity is so much fun! With that picture in mind, we return to the playground. For a modification, use just one leg to pump.

Benefits

• Uses whole-body dynamic exercise with a clear image and intention
• Activates many muscle groups working together
• Uses momentum and imagination
• Provides good preparation for Teeter-Totter Chair Stands (chapter 7)
  

How to Do It

The Start
Participants imagine sitting on a playground swing with both hands on the chains. They start by leaning back from the chains and extending one leg. Both arms are extended with the lean. They imagine the leg is getting ready to pump the swing, and their arms are ready to pull them through the chains.

The Moves

• Lean back toward the chair far enough so the arms straighten.
• Extend one foot out straight.
• Inhale to prepare.
• Exhale. Pump up and through!
  • In one motion, just like on playground swings, pull back on the two imaginary chains. Imagine pulling yourself through them (the movement starts like a row, and then the foot pulls back with a knee lift and pumps us up higher).
  • In the “up” position, hands should be beside your lifted chest, and the pumping foot should be behind the lifted knee.
  • Hold the tall position for 1 to 2 seconds.
  • Start the next swing back. Use the other leg for the pump.
• Complete four repetitions for each leg, alternating legs. Rest. Repeat.

Take It Further
Progress to doing 8 to 12 repetitions, as well tolerated.

Give It More Balance
Dim the lights.

Keep It Safe
Participants with osteoporosis should keep a straight back throughout (i.e., they should not curl their back forward and up). Bracing posture throughout provides good back support.

Live It
Everything participants needed to know for this exercise they learned in kindergarten. The feel of a playground swing makes this activity feel joyous and fun. Using the whole body to “pump us up!” really works. Use Playground Swings when you have trouble getting out of a chair.

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