Thank a Superman for your Strong Back

With today's tech oriented workforce it is not surprising that many of us can begin to experience back pain on the daily. After all, bad posture was probably not a priority when that report was due last week, right? Bad habits can take a toll on our bodies, and as we grow older degenerative disorders start rearing their ugly heads bringing increase in pain, restrictive mobility and eventually, expensive $$$ treatments. Our backs tend to be the first to present years of neglect and overload, wether it be arthritis, slipped disks, or spinal narrowing the end result are the same. One of my favourite exercises to strengthen my client's back is to get them to perform the Superman stretch. This stretch is so versatile, it requires no equipment and can be carried out anywhere, so why not add it to your stretching routine?

But first, let's look at execution:

• Lie down on your tummy on an even floor preferably with a carpet or a yoga mat. Ensure your body has as many points of contact with the floor as possible, but don't force it.

• For beginners, please resist the urge to place too much stress on your neck, if you catch yourself doing it, gaze gently forward and do not over lift it, place your chin on the ground and be mindful not to use it to support your body, it's just for balance.

• Continue to straighten your body by marrying both legs together, hold them rigidly still on the floor, bend both arms and place your hands on the floor next to your arm pits.

• Try to elevate both legs together using your hands for support, this move is likely to propel your body forward (resist the urge to go along for the ride you and ensure your pelvis rests on the floor at all times). For all the newbies, raise your feet no more than an inch and hold for 3 seconds, rest 5 second and repeat five times.

• The next day aim for another inch and hold for 5 seconds then relax for 5 and repeat 5X. Look forward always with a relaxed neck and ensuring not to pinch your back, use your abs and glutei to prompt those legs up. Squeeze that but!!

• Try it for a week or more until you are able to negotiate this move with ease.

• Next, it's the arms, same position as before but this time you are going to reach your arms in front of you, LIKE SUPERMAN!!!, then at the same time elevate both your feet 1 inch for 3 sec X5 reps again, look forward, mind the neck, engage your glutei and abs, it's ok if you loose your balance, this is normal so don't despair.

• The two most important things to consider when performing this stretch is to be mindful of your back (if you feel a pinch it's likely you are curving your back too much, without engaging your back muscles, you need to slow down , as your body is compensating with your back, which is what we are trying to remidate). Also, you will likely feel that as your try to navigate the friendly skies with your arms, you'll likely raise your neck and head above your arms to check the neighbourhood, this will do you no good and can lead to potential misalignments and injuries, so stay the course, take your time, re-adjust and the trick is to commit to technique.

As always, please be mindful of your practice and don't demand more of your body than it's willing to give. Give yourself permission to be patient and you'll eventually get there.

Hope this help you and until next time, take care my friend - Yette