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Single legged Superman





single legged superman exericise



single legged superman exercise alternating leg raises

Starting Position
  • To start the single legged superman exercise on the ball kneel on the floor  and stretch forward over the exercise ball until you are lying prone over the ball with chest slightly raised, waist centred over the top of the exercise ball.
  • Hands rest lightly on the floor in front of you.
  • Tighten your abdominals as you learned through the abdominal hollowing exercise.
Action
  • Raise both arms in front of you to shoulder height.
  • At the same time, raise one leg.
  • Hold for 5 seconds.
  • Lower your foot to the floor and raise the other foot.
Prime Movers
  • Back Extensors, glutes, shoulders
Physio Tips
  • Keep your chin tucked and look at the floor at all times.
  • To maintain neck stability throughout this exercise and avoid neck strain, press your tongue on the roof of your mouth, and hold an imaginary grapefruit between your chin and your chest to engage deep neck flexors.
  • Try to avoid side to side movements as well as twisting.
  • The goal is to maintain your neutral position.
  • If you are having trouble with balance, go back and work on superman on the floor and then  Superman on the exercise ball.
  • Remember, you should have no pain performing this ball exercise. If you experience neck, shoulder, or back pain, consult your physical therapist.
Progression You can make this ball exercise more challenging by doing any of the following:




1ballsRepeat this ball exercise 6 times on each leg.

2ballsRepeat this ball exercise 10 times on each leg.

3ballsRepeat this ball exercise 15 times on each leg.



1ballsBeginner 2ballsIntermediate 3balls     Expert

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