CORE: "Superman Pointer"

1. Lie face down (prone) and flat on stomach with straight legs and arms reaching overhead.

2. Squeeze glutes (butt) then low back muscles as you bring up or "extend" legs and arms.

3. Keep legs together.

4. Knees and elbows should be straight not bent.

5. Hold top position »1 second then float down slowly like feather.

Tips: Arms & legs should be straight with feet together. This is a great exercise to target the extensor muscles along the lower back/spine area as long as your feet are held together and legs are straight.  Hold up position about 1 second.  Lower slowly with control like a "feather floating to the ground." Repeat 5-20x or whatever you can safely handle.

• The key to optimal pointers is the muscle firing sequence of: glutes then low back then hamstrings.  To keep it simple, I just tell people to "squeeze their butt first" and then let the back muscles help out.  Glutes (or butt) muscles are strong--teach yourself to use them!  Tighten that booty!

• Options: Do an Isometric Contraction by just squeezing & holding back muscles or try the easier Alternate Limbs Superman Pointer by lifting one leg at a time or lifting opposing limbs such as one arm and the opposite side leg.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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