Supermans for Lower Back

• Lie face down on the floor with your arms extended overhead and legs straight behind you. Make sure your arms and legs are not touching.

• Engage your core muscles and raise your arms, legs, and chest up off the floor at the same time. Reach your arms and legs out as far as possible, keeping them straight.

• Hold this contracted position for 2-3 seconds. Your head should also be lifted slightly off the floor.

• Slowly lower back down to the starting position. Breathe out as you lower.

• Make sure you keep your core engaged throughout the movement.

• To increase difficulty, hold small hand weights in each hand or raise one arm/leg at a time.

• Go slowly and controlled. Do not swing the limbs or arch the back too much. Keep the core tight.

• Breathe evenly throughout the exercise. Do not hold your breath.

• Keep your neck neutral by looking down at the floor. Do not strain your neck.