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Back · Strengthening

Dynamic Superman on SwissBall

Dynamic Superman on SwissBall, 3 sets, 10 repetitions

Illustration of the Dynamic Superman on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie face down with your abdomen resting on a SwissBall, arms and legs relaxed. Slowly lift your torso and arms while keeping the pelvis stable and the neck aligned, then gently lower back to the starting position.

Tips: Keep the movement controlled and avoid excessive arching of the lower back. Breathe regularly and keep your gaze towards the floor to protect the neck.

Progression: Gradually increase the number of repetitions or hold the elevated position for a few extra seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Lying face down on SwissBall
Clinical goal
Lumbar muscle strengthening
Also known as
Superman on SwissBall, Dynamic lumbar extension, Lumbar strengthening on SwissBall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.