Supermans- Core Strengthening Exercise
This particular core exercise is fantastic for anyone with a disc injury (whether it’s a new injury, a flare up of an old injury, or a previously healed one.) It is also a great starting point for those just beginning a core program.
Start by lifting one arm and the opposite leg into the air (as seen in the picture to the right.) Hold for 3 seconds and repeat on the other side. Pay attention to your breathing- make sure you are not holding you breath! If you are just starting a core workout routine, stay with doing opposite arm and leg raises. Repeat each side so you end up doing 5-8 holds per side. After a few days of doing the arm and leg raises, proceed to step 2.
Now lift just your arms and chest into the air. Hold for 3 seconds. Ensure your gluts are as relaxed as possible so you work your back and not the butt!
Finally, lift both arms and legs into the air. Hold for 3 seconds.
Repeat the cycle 3-5 times. I would recommend doing this series twice daily. Please consult with your health care practitioner prior to engaging in these exercise to ensure they are suitable for you.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic