Monday, September 21, 2009

Monday's Move of the Week

The Move: “Superman” Back Extensions

A few…okay, more than a few Americans have or will complain of back pain sometime in their lives. So how can you protect against this back pain epidemic? Strengthen the back and core muscles, of course. The superman back extension can be done anywhere at any time. The primary muscle group focused on in this movement is the lower back. The lower back (erector spinae) muscles surround the spine and help protect it as well as maintain posture therefore relieving and proactively protecting against back pain. So throw these bad boys in with your ab routine to give your core a total workout.

Muscles Worked: Erector spinae (lower back)

How to:

  1. Lie face down on the floor with arms extended overhead
  2. Contract your abs while bringing your chest and legs off the floor (just a few inches)
  3. Hold at the top and slowly lower the upper body and lower body down to the floor
  4. Repeat

Trainer Tips:

  • It’s important to keep the abs tight here to protect your lower back as you work it
  • Your neck should be relaxed throughout the movement
  • Your lower back will feel tight after several of these puppies so pushing back into child’s pose is a great stretch after completion

Make ‘em harder: You can do these on a BOSU or even grab light hand weights or ankle weights to make these harder.


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