Spinal Contractions

This is not the same exercise as the Superman back. In the Superman back, you also squeeze your butt. Here, you’re relaxing the butt and only lifting from the spine. This might be a super small motion for some, or you might not get any “lift” at all. That’s ok—just keep contracting the muscles along your back, and the “lift” will come in time.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. MULTIFIDI / ERECTOR SPINAE