Most of us won’t be strangers to a little lower back pain. Often caused by sitting for long periods of time, a weakness in the muscle or a minor injury, lower back pain can be an uncomfortable and annoying problem especially when you want to train. Have no fear though, we have the one exercise you need to help ease it and it requires zero equipment.
Although it might feel counterintuitive movement is important when it comes to loosening and strengthening the muscles but obviously if the pain increases get it checked out by a professional.
The Superman has long been a favourite with trainers. Requiring no equipment and just a bit of space The Superman will help to strengthen your lower back muscles, reducing weakness and pain. But the benefits don’t stop there. The Superman also works the glutes, hamstrings and hip flexors improving your overall mobility, balance and posture. We told you it was a good one.
If the basic kneeling Superman just isn’t doing it for you, there’s always a variation. This time round you’re going to combine an arm extension with the leg raise. This takes away two bases of support challenging your back strength and stability a little more and and engaging your shoulder muscles. Raise the opposite arm and leg only to the height of your body, lower both limbs back down with control and touch the ground before you switch sides.
A great way to up the ante on any exercise is by adding more resistance. In this case we’re using the MyoBands, attached to one ankle and held in the hand on the opposite side. It’s exactly the same move as the previous variation but with more resistance. Keep the moves controlled and ensure your tailbone is tucked in and your back is straight. Not added a resistance band to your kit yet? We really recommend that you do. Research shows that strength gains using resistance bands are similar to those using weights and the Myobands are a whole lot easier to fit in your gym bag.
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