Superman Lower Back Stretch

Lie face down with your arms reaching straight overhead and your legs extended long behind you. Rest your forehead lightly on the floor and start by lengthening your entire body.

Slowly lift your arms and legs off the floor together. Use your lower-back muscles to raise your torso slightly while keeping your arms and legs extended.

Hold for a few seconds at your highest comfortable position. Do not force a higher lift; stop at a height your back can support firmly.

Focus on the muscles from your lower back through your glutes contracting and becoming firm. You have a good position when you feel length through your limbs as well as your back, not just compression in your lower back.

Overextending your neck or lifting your limbs too high places stress on your lower back. Bouncing into the lift uses a burst of force instead of your back muscles, so lift slowly.

Exhale as you lift your arms and legs, then breathe comfortably while holding. Not holding your breath can reduce the feeling of excessive tension in your neck and lower back.

Start with low lifts and short holds, then gradually increase height and hold time as it becomes comfortable. A light set after back extensions or hyperextensions can help release back tension.