Alternate Superman – Exercises to Strengthen Lower Back
by Anna Hart
Filed under Exercise for Back Pain
Lower back pain is one of the most common complaints heard by physicians. Their most common recommendation is back exercises to strengthen lower backs.
One of the best back exercises to strengthen lower back muscles is the alternate superman exercise. This back exercise is especially helpful in restoring lumbar curvature to people who have developed flat backs.
How to Do This Back Exercise
* Lie flat on your back on the floor or other hard surface.
* Extend your arms at a forty-five degree angle, with your two thumbs pointing up.
* Slowly raise the left arm and the right leg.
* Hold the position for a slow count of 10.
* Slowly return to the original position.
* Keeping arms at a forty-five degree angle, and thumbs pointing up, slowly raise the right arm and the left leg.
* Hold the position for a slow count of 10.
* Return gradually to the original position.
* Do 10 repetitions of this back exercise to begin.
* As you gain strength, increase the length of time you hold the position and the number of repetitions in each back exercise period.
Superman Back Exercise
The straight superman is another good choice among back exercises to strengthen lower back.
How to Do This Back Exercise
* Lie flat on your stomach on the floor or other hard surface.
* Extend your arms straight down along your body.
* Slowly raise your trunk and legs from the floor as far as you can, making your body into a bow.
* Try to hold the position for a slow count of 10.
* Return gradually to the original position.
* Do 10 repetitions of this back exercise to begin.
Extension Back Exercise
If you are serious about back exercises to strengthen lower back, you will want to invest in an exercise ball. This ball can be used for a variety of exercises, but you will use it this way for back exercise.
How to Do This Back Exercise
* Lie backwards over the exercise ball, arms extended over your head.
* Arch your back as though doing a reverse sit up.
* Relax, and let the ball support your back.
* Hold as you feel your back stretching slightly.
* In place of an exercise ball, you might choose an extension chair made specifically for this back exercise.
Set aside three times a week for back exercises to strengthen lower back. Make an appointment with yourself, and keep it every time.
