Superman Takeoff
Starting
Position
- Straighten
your arms to move the ball ahead.
- Push with
your legs at the same time until you are straight from your heels to
your head.
- Breathe normally and use a
slow and controlled movement.
- Pull yourself back
to the start position.
-
Maintain
your spine in neutral position throughout the movement.
Prime
Movers
- Glutes, quadriceps, scapular muscles, and
deltoid
Physio Tips
- Keep
your neck straight, chin tucked and chest up to strengthen neck
stabilizers.
Progression
This is a different type of exercise in that it forces you to stabilize
your spine using primarily flexors at the beginning of the movement,
switching to extensors toward the end of the movement. You need to
maintain your spine in a neutral position as you make this switch.
Repeat this ball exercise 6
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
