#89 - Superman
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Strengthen low back extensor and core muscles to improve spinal stability and decrease low back pain.
Where to Feel it:
In your abdominals/core and low back.
Description:
Lie on your stomach with arms extended in front of you. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. If not, then just keep your low back stable and your core engaged. While squeezing the glutes, lift the arms and legs about 1-2 inches off the ground. Hold for several seconds and then slowly lower the arms and legs – releasing the glute squeeze last. As you become more advanced with this exercise, increase the hold time to up to 30-60 seconds.
Tip:
Remember to always keep breathing!
Reps:
2-3. Begin with 5-10 second hold times and increase gradually to 30-60 seconds.
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