Watch the video below to see a demonstration of proper form and technique for the contralateral superman exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.
Instructions for Contralateral Superman
To perform a set of contralateral superman:
Lie prone on a mat with your legs straight and yours arms overhead
and fully extended. Your trunk should be in a neutral position to start.
Concentric (Upward) Motion
Simulataneously raise your left leg, still fully extended,
and right arm and chest off the ground about 6 inches (15cm) or until you can no longer maintain a
neutral position of your lower back.
Pause at the top postion for a 2 sec count while maintaining whole body
Eccentric (Lowering) Motion
Slowly lower your leg and arm, under control, back to the
ground. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of contralateral superman repetitions for each side before resting.
This completes one set of contralateral superman.