CORE: "Low Back Isometric Contraction"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Lie face down in prone position (same starting position as the Superman Pointer).

2. Straighten legs and reach arms straight overhead.

3. Squeeze butt muscles then low back muscles and hold--do NOT lift legs--just squeeze as directed.

4. Contractions can be held for anywhere from a couple of seconds up to 20-30 seconds depending upon ability.

5. Review Superman Pointer Low-Back Exercise

Tips: Great intro exercise for the Superman Pointer.  People that cannot perform the full pointer can easily start here by just "squeezing" the glutes and low back muscles.

• 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!

*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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