Spinal Exercises

The Superman series

The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.

Superman Take-off

Position Instructions:

* Lie on your stomach with your arms straight and palms down.
* Raise your arms 8 inches off the floor.
* Hold your arms and shoulders in the air for 5 seconds.
* Keep your toes stationary to the floor.
* As your become stronger, try to increase your holding time by a few seconds.
* Repeat this exercise 3 times.

Muscle Areas Involved:

* Arm, chest, shoulder, neck and upper back muscles.

Superman Landing

Superman Landing Position Instructions:

* With your palms down, lay your arms on the floor in front of you.
* Raise your legs and hold them in the air for 5 seconds.
* As your back becomes stronger you may increase your holding time.
* Repeat this exercise 3 times.

Muscle Areas Involved:

* Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.

Turbulence

Side and Hold Position Instructions:

* Lift and alternate your arms and legs.
* Right arm - left leg.
* Left arm - right leg.
* Hold for 5 seconds.
* Repeat this exercise 3 times.

Muscle Areas Involved:

* Arm raises strengthen the upper arms, shoulders, and chest.
* Leg raises strengthen the lower back, hips, buttocks and hamstrings.

Sky Diver

Sky Drive Position Instructions:

* Lying on your stomach, simultaneously stread and lift your arms and legs off floor.
* Hold for 5 seconds.
* Slowly lower your arms, shoulders, and legs to the floor.
Repeat this exercise 3 times.

Muscle Areas Involved:

* Upper and lower back, shoulders, hips, buttocks and hamstrings.