Superman

In this video I am demonstrating the prone superman exercise. This exercise is great for strengthening the back of your shoulders as well as strength in the spine from your neck to your lower back. Instructions: 1) Lay on your stomach on a firm surface. Place your hands by your sides with your palms facing towards the ceiling. 2) Lift your head and chest off of the floor keeping your head in line with your spine and your chin tucked in. Squeeze your shoulder blades down and back towards your buttocks. 3) Maintain your head/chest lift and shoulder blades engaged, lift your hands up off of the floor. Make sure to squeeze your shoulder blades in together as you lift your hands. 3) Hold for the prescribed amount of time. Then slowly release your arms back down to the starting position. Make sure to keep your torso steady and neck in neutral throughout the exercise. Repeat exercise as prescribed by your physical therapist. TIPS: -Try to keep your head/chest lifted throughout the repetitions to work on spinal endurance. If you cannot hold the entire time, reset when you feel fatigued. -Make sure the shoulder blades stay down and back towards your buttocks. DO NOT let them raise up towards your ears. -You should feel this between the shoulder blades as well as the spinal muscles. -If this makes your lower back sore, place a pillow under your belly and engage your core. -To make this harder, hold for longer at the top or hold on to small hand weights in your hands. -To make this easier, decrease the head/chest lift. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention