Day 15: Low Back-The Superman

We are going to continue today with an exercise that will work the whole extensor (back) muscle group of the spine and the gluteal region. These spinal and gluteal muscles help us maintain an erect position while sitting or standing. These muscles typically get stretched, tight and weak as our poor posture puts us in a slumped over, forward position. The Superman exercise is good at getting all of those spinal erectors contracting and moving as well as putting motion into the joints.

To perform this: Lay on the floor on your stomach. Slowly Raise your head, chest, arms and feet off of the floor (act like you are Superman flying through the sky). Hold this position for 2 breaths. Repeat the process for 2 sets of 10.

*The goal here is to activate the muscles and mobilize the joints. Over time this will help improve flexibility and strength, helping to decrease fatigue through the day. If you have pain while doing this modify it to be pain free or skip it.