Workout Wednesday

 A little 'hump-day' check in and workout for you!

So for most of my athletes today is a recovery day.  I am going to give you an exercise that will allow you to still stay in recovery mode but also offer major benefits to your entire body and posture.

Take a walk, hike or perhaps all your doing today is sitting. Take a moment after your run, walk, hike or work day to focus on stretching your body out and lengthening your spine, core, neck and body. 

Supermans

While lying on your belly, reach your arms and legs in opposite directions keeping your head neutral, legs no wider than hip width, your belly pulled in and your breath relaxed.  

Begin by slowly lifting only the arms off the ground reach out and up. Then begin to alternate opposite arm, opposite leg reaching up and down in opposing directions. 

You can start with 10-12 reps of just the arms and then add 10-12 reps of the alternating arms/leg movement. You can continue by lifting both arms and legs together but perform this slowly as it will help protect your lower back.

Purpose

This exercise focuses on the erector spinae or the three long muscles surrounding the spine.
These muscles start in the hips and and insert into the skull and upper vertebrae. The main purpose of these muscles is to extend, flex and rotate the spine and neck. The superman exercise helps to strengthen these muscles and help prevent not only injury but also help with your posture.

Give it a try and let me know what you think.

Get out and move!