SUPERMAN HOLDS

This exercise may also be known as arch holds. It helps to strengthen your lower back muscles. During a lower back injury, you need to regain strength in your lower back muscles, so this exercise helps a lot. While doing this exercise, you first need to lay flat on your stomach side of your body, the frontal portion. Then you bring your arms and legs off the ground. Hold this position for as long as possible. Make sure that while you're performing this exercise you are arching as much as you can, but not over-doing it to cause further damage to the lower back. If you would like a more advanced version, you can rock back and forth, forwards and backwards: transfering your weight from the top to the bottom half of your body while still staying in an arch hold.