Hi, Dr Tony Rose here – your Hawthorn Chiropractor. Every day I’m asked by the Hawthorn community what exercises can I do to strengthen my back and will it help to prevent problems in the future?
Well, I’m going to get straight into it. Let’s get on the floor for my three part Superman exercises that you should be doing at home to strengthen your lower back.
The first one here, we’re going to have our hands underneath our chest here. We’re going to have our head neutral. It’s not pointing down and it’s not arching up. It’s just neutral. Looking down in front of you.
We’re going to engage the back. We’re going to engage the core. We’re going to suck our tummy up, and then we’re going to lift our hands off the ground for the count of 10. You feel this one working right down through the back muscles there. You don’t want to be straining the neck up and you don’t want to talk. And then we relax. So that once with a count of 10,
To start with the next one, we’re going to extend our arms out in front, again, head neutral. So we’re looking down, out in front of our mat and then we’re going to engage the opposite arm and the opposite leg, just like that.
And we’ve got to do that 10 times each side.
Then once you’ve mastered that and that one’s nice and comfortable for you. If anything hurts or is super uncomfortable, then please stop and let me know. If that one’s okay and you can handle that, we’re then going to go into full Superman, which is lifting up both arms and both legs. And again, holding that one for 10 seconds as well with both arms.
So there you have it. There’s a three parts Superman exercise, all designed to strengthen the back side of our body. To have us more upright. That’ll help with your posture. It’ll help to strengthen your lower back and prevent problems in the future as always, if you’ve got any questions, I’d love to help. Please ask, comment down below and I will be sure to get back to you. Until next time, be well.
Be sure to check out some other important exercises you could do by CLICKING HERE.