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.
Relax your head to align it with your spine. Exhale and contract your abdominal and core muscles to stabilize your spine and slowly extend both hips to raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head.
Hold this position briefly. Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips.
Next movement is to exhale and slowly lift the left arm and right leg simultaneously while you contract your abdominal and core muscles to stabilize your spine, keeping your head and neck relaxed. Hold this position briefly and then repeat on the other side as before.
Ten movements each for two to three sets is the target for this challenging exercise.