Exercise of the Week: SUPERMOM

This exercise is great to strengthen the back,  rounding out the core work we should be doing each day. We spend a great bit of time strengthening the anterior portion of the core muscles, however, we tend to neglect the posterior muscles like the erector spinae.
Lay in the prone position with arms extended overhead and legs extended long. Place the tubing at the finger-tips to use later. Start with alternating right arm with left leg then repeating with the other sides. Be sure to remember that this is a very small movement…it doesn’t take much to strengthen these muscles along the spine. Too much extension (hyperextension) could cause injury. Change the movement to both arms together, then both legs, then all together=SUPERMOM!!!
Add in the reverse fly for some great upper back work as well.
Remember:
Core should remain tight to support the spine
Head is a natural extension of the spine
Keep shoulders away from the ears
BREATHE

This exercise is great to strengthen the back, rounding out the core work we should be doing each day. We spend a great bit of time strengthening the anterior portion of the core muscles, however, we tend to neglect the posterior muscles like the erector spinae.

Lay in the prone position with arms extended overhead and legs extended long. Place the tubing at the finger-tips to use later. Start with alternating right arm with left leg then repeating with the other sides. Be sure to remember that this is a very small movement…it doesn’t take much to strengthen these muscles along the spine. Too much extension (hyperextension) could cause injury. Change the movement to both arms together, then both legs, then all together=SUPERMOM!!!

Add in the reverse fly for some great upper back work as well.

Remember:

Core should remain tight to support the spine

Head is a natural extension of the spine

Keep shoulders away from the ears

BREATHE

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