Lie on you stomach, feet together and arms extended forward.
Squeeze your glutes and raise your right arm and left leg at the same time. Exhaling.
Lower your arm and leg returning back to the starting position.
Next squeezing your glutes, exhale and raise your left arm and right leg.
[...] Superman Extensions [...]
Hi David, really enjoying looking at your exercises I am currently training as a”PROGRESSIVE” pilates instructor and we call this exercise swimming very good for stretching the whole sides of the body bilaterally for toning the spine & stretching the abs it also helps with disassociation of the shoulder and hip joint.it is important not to crunch into the lumbar spine however, so tucking the pelvis under berfore movement (thus engageing lumbar multifidis would prevent this happening what do you think ??
Hi Gerardine,
Glad you’re enjoying the exercises
That’s great news about the pilates training!!!
I have seen this exercise called several names and I actually prefer “swimming”. I might have to change it. Those are all excellent points Ger, I think they would be of particular importance when you are moving at a faster pace and not making contact with the floor (keeping feet and arms elevated) while alternating arms and legs.