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Week 76: Prone Supermans with End Range Holds

Writer's picture: Keep It Moving PT & WellnessKeep It Moving PT & Wellness

It's January! Which means for those of you who enjoy outdoor winter sports, the season is in full swing! Did you prepare well enough? If not, it's okay, we got you. This month's theme is Time To Shred! Drills that are specific to skiing, snowboarding, snowshoeing, skinning, cross-country skiing, and telemarking.



Exercise: Prone Supermans with End Range Holds


Purpose: To improve strength and endurance of the spine stabilizers (core, low back) specific to positions necessary for snowboarding, skiing, and other winter sports


Who It's For: Snowboarders, skiers, snowshoers, cross country skiers, and the ones that show off… tele skiers


Why We Love It: Because we know you're going to going to be gassed by the 4th run and this will help you last longer


Procedure:

  1. Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis

  2. Place your hands overhead

  3. Exhale to drive tension in and brace your core

  4. Lift up one arm and the opposite leg up towards the ceiling without losing core bracing or letting your back arch. You should primarily feel your core, back muscles and glutes working.

  5. Hold for 3-5 seconds

  6. Repeat on the other side

  7. Repeat 6-8 times on each side


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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