Superman

The superman strengthens the erector muscles that run along the spine. They play an important role in spinal stability in the upper and lower back.

This is helpful when your spine is under heavy loads while lifting and counteracts the negative effects of sitting. It is a static floor-based movement that challenges your core and lower back.

Starting Position:

Lie face down on the floor with your legs extended at a comfortable width and ankles slightly flexed with your toes pointed. Arms extended overhead.

Scapular Retraction

This is a strengthening movement for the scapular (shoulder blade) and the back of the shoulder.

If you have pain with the shoulder joint in the back or a restriction in the front of the shoulder, this is an excellent exercise for improved posture and upper back strength.

The subscapularis muscle plays an important role in providing front shoulder joint stability, and ability to rotate the arm. It balances the end of the upper arm into the shoulder joint during functional movements of the arm/shoulder and assists the other rotator cuff muscles.