Superhero Core Strengthening Exercise
Superheroes are another core strengthening exercise I often provide my chiropractic patients. It is a unilateral, isometric stabilizing exercise as it predominately uses one side of the body at time (unilateral) and the muscle neither lengthens nor shortens (isometric.). Ensure you have mastered the prairie dog before engaging in this exercise as it is the next phase in the series; it requires more dynamic stability because you’re using an exercise ball.
When you have the exercise ball placed in front of you, place both hands on the ball and slowly lower yourself to the ball. Once your stomach and chest are lying on the ball, remove your hands and place them on the floor in front of you. Extend one leg out behind you and ensure your knee points directly towards the floor. Once you have complete control of this position, initiate bringing the opposite arm out in front of you. Do not let your body jack-knife (pike or fold towards the side of the body with the foot on the ground.)
The key to having the superhero work the appropriate muscles to their maximal efficiency is dependent on maintaining as still a position on the ball as possible. The quieter the body, the more control your muscles have and in turn the more muscle endurance they are gaining.
This is an exercise geared towards increasing the endurance of the muscle so it should be performed until failure- that is until you can no longer hold the correct technique. Rest 10 seconds and repeat up to 5 times. Repeat on the other side.
If you currently have low back pain or experience it when performing this exercise, please discontinue the exercise and consult your health care practitioner. Vitality Clinic and Dr. Serné assume no responsibility. As always, I advocate coming in for a spinal assessment to ensure your body is working at its optimal efficiency.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Core, Core, and More Core