Above all… Protect your back when doing chores. In the Northeast, we’re dealing with snow. Raking is always a back tenser, and lifting anything, whether at home or work, can be a tricky, potentially back tweaking act.
There are many variations of our favorite back pleaser but all-in-all we call it the “Superhero” and it looks like this:
Now you know why it’s named as such!
For beginners, lay flat on your stomach, arms overhead and legs straight behind you.
CAUTION: if you’ve had any complications with your back, start slowly.
True beginners should just lift one arm off the ground at a time — one then the other. Lift then lower and alternate arms for 20-40 reps. Do the same with the legs. Here’s a nice progression as you get stronger:
- First level, alternate arms, then legs.
- Second level, do 10-20 reps on one arm, then switch to the other. Same with the legs.
- Third level: raise one arm and the opposite leg at the same time, alternate sides
- Fourth: Stay on one side for 10-20 reps, then do the other side.
- Finally, instead of laying flat, raise up to all fours (hands and knees) and begin the progression again from there:
For increased balance work, you can then move to a stability ball, laying on it on your stomach, and start the progression over again. Be sure your balance is strong enough to keep you steady on the ball before you lift your limbs.
Okay, be a superhero for your back and you’ll feel strong for life.
Let us know how it goes for you.