By Dan Watt, Level 2 ACE PT
(Co-blogger of twhealthhumor.com)
Author of the Kobo e-books Healing The Temple Of The Soul and Learning The Garden Of The Body
(caedar-writing-artwork.com)
I told a client—Once–I would yell and glare at her to motivate her to work harder. She told me, “If you do that I’ll cry, tell you to FO, and leave and never come back.” Some like robust encouragement, some like quiet encouragement.
Superwoman (man) or Bird/Dog
I have called this the hands and knees Superwoman or Superman for years but if you want to know more about it look up Bird/Dog. This exercise is in almost every book about strengthening the back. There is another benefit, stretching out the hips and shoulders.
The One Leg Hip Extension is a great way to work the gluteus maximus and pre exercise for stabilizing the hips before trying to do the Superwoman.
For the One Leg Hip Extension, stabilize the core and stretch the exercising leg back as far as possible. Because there is no external weight/force you can use this as a moving stretch as well. Do two sets of 8 reps with each leg, and hold the outstretched position for a count of 3.
Model: DR. Arla Kasaj, ND Photos: Dan Watt
Belmont Natural Health Centre, Kitchener, Ontario:
690 Belmont Ave W, Kitchener, ON N2M (519) 578-7489
For the superwoman, stabilize core, stretch opposite arm/leg out and hold for 8-10 seconds. So one set per side. Start with 5 reps and built up to 8. Make sure the core stays tight and keep stretching the limbs out to add a stretch to the exercise.
All pictures are the property of twhealthhumor and the model’s
Model: Gloria Antwi (certified personal trainer) Photo: Dan Watt
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