Superman

Due to prolonged sitting, a high amount of pressure is placed on the lower spine. Follow the guidelines below to complete the Superman exercise to help prevent postural problems and strengthen the muscles in your back.

  1. Begin by lying face down on a mat or comfortable flooring.
  2. Slowly raise your arms above your head, about shoulder width apart. Simultaneously, lift your legs and torso off the floor, keeping your legs parallel to each other. Your body weight should be in your abdomen.
  3. Continue to lift your arms and legs until you feel a flex in your lower back, and slowly return to the starting position.
  4. That’s one rep. Perform 15-20 repetitions throughout the day, or tailor to meet your specific goals.

* All movement should be performed slowly to avoid injury

* Keep your chin tucked throughout the exercise to avoid hyperextending your back.

Ramp It Up: Need a challenge? Move to the next level by increasing the duration of time you hold your arms and legs off the ground. Start by counting to 5, and work your way up to a 30 second hold.

Provided by: Ashley Ruppel, Health and Performance Sr. Coordinator