Super exercise for lower back: BodySpex fitness w/ Jai

[ixkey]

! Looks good, Jai :o)

[whitebluebug]

This is awesome! Thank you so much!! ◕‿◕ Take care:)

[juanma1617]

10 people couldn't get their arms off the floor lol

[ahumikesac]

Toes out (aka plantar flexion) has ABSOLUTELY NOTHING to do with your hamstrings...

Hams get engaged with knee flexion and assist in hip extension...

Go learn your muscle insertion and origin points

Stop misleading people...

[tnasingkhran]

hold on let me try it

[vidfreak56]

You can do the superman without the overextended arc backwards. All you need to do is bring your torso just a little ways off the ground(small movement) and hold. This will help prevent the overpressure.

[leonapendragon]

Heheh, I like how he said "Tummy!"

[blkrican2009]

nice glutes

[TheLeoEgo]

@blkrican2009 FUN-NY

[Ambibbly]

Nice vid, Sir. I've been doing the superman exercise wrong this entire time but now I know how to do it correctly.

[mursalat]

for some reason i got a lot of thumbs up in return when i do this at the gym ;)

[mr5890859355]

Could you please help me with lower back exercise information?I need a lower back exercise witch don't include abs or gluteus muscles,just lower back.Every exercise I know for the lower back is the exercise for the abs or gluteus muscles at the same time.I need an exercise just for the lower back muscles and nothing else.please help,its very important,thank you...

[yasswah]

This exercise makes me feel good and my back feels better too.

[scavenski]

Thanks Jai, this really works!

The term "not as easy as it looks like" fits here best!

[LiveReligiously]

it looked easy at first, but it's really not that easy .

[41ToiToi]

This is a horrible exercise for the back.. do some reasearch. Studies show that this puts 14 times more pressure on your spine than standing. People do nor do this is you hhave lower back pain. If you do.. good luck with making it worse. =(

[Apjooz]

@41ToiToi

Pressure means nothing, if your body is conditioned for it. Jumping puts 100 times the pressure on your joints than standing, but healthy people can still do it safely most of the time.

[chuninabun]

@41ToiToi that depends, ill tell u from personal experience my back pain does not come from pressure. It comes from severe lack of muscle to support the spine. I worked on my abs my whole life and neglected my back, what this does is it causes the ab muscles to pull on the back muscles causing even more problems. Most back problems are caused by a lack of muscle in the back, back exercises are incredibly risky, and this is a good beginner exercise to start with.

[mr5890859355]

can i ask u something.does super man exercise work cheast muscle too?

[kendal36]

that looks hard

[sports317]

According to Dr Stuart Mcgill this exercise and any variation is a bad idea. The reason is that this movement torques the low back and promotes activation of the erectors for hip extension. Short term a very deconditioned back patient may get relief. This is because any movement that promotes blood flow helps but long term this movement will cause disk issues.

I would say 90% of my back patients felt better once they stopped this exercise.

[mixolidianmode]

@sports317 ... i have to do this bullshit exercise for the marines

[Doderhultarn89]

@sports317 ok. what sould you do to train lower back then?

[LoneWhiteWolf13]

he got more and more tired as he went along lol

[rietta]

it works for me, i use ankle weights though, one time i was doing 90 a day and my booty looked niceeeeeeeeee lol

[mean71cuda]

@rietta prove ittttt

[rietta]

@mean71cuda i dont do this exercise anymore...now i have started doing barbell squats/ I may start back on this exercise....its been awhile lol

[TheSuperber]

thnx a lot. great info : )

[VivaCutiePie19]

Can you do this with addtional weight like two dumbells?

[mean71cuda]

@VivaCutiePie19 if your doin this with dumbells you dont need this workout.. this is for people with lower back issues.. there are other exercises that do more work on the lower back and gluteus (if you dont have back issues)

[oteran420]

nice video very good info

could u put more for lower back

[26DeislerFCB]

great video

[xxrandomBriannaxx]

I heard this can give you a big buttt (: Hope its true

[mean71cuda]

@xxrandomBriannaxx ur white.. of course its not XD

[rmcgowan33]

Can you provide a link? I googled it and couldn't find anything that simply explained the problem.

[marekralj05051995]

he says his name in th beginning and at the end

[jonelya]

bismillahir rehmanir rahee

Vey nice and easy excercise....and the effect is really amazing.....my pain was releived in minutes....thanks for the video

[LaLaRobinLoo]

Thankyou very much. This was really helpful! =D

[Pimedev]

Thank you for guide! It improves my perfomance.

[HolyJeebus69]

THanks for the workout! It feels great and helps reduce my temporary back pain from weight lifting!

[Juliashka]

Jai you are nice ;) do u have msn ? ;) i wud like to talk to u..

juli

[tyciol]

I think even for people who can do it with all limbs at once, doing individual opposite limbs is still very useful.

Also, I wonder if it would be good with ankle weights and dumbbells.

[cervelo58]

Jai,

You need to check out Stuart McGill 'Biomechanics of Back Pain'.

Superman creates excessive shear forces at the facets and the annular fibers. DON'T DO IT!

I don't want to yell at you, man, but this information has been out there for 5 years.

You should know it.

Instead, do Quadriped Hip Extension. Neutral spine, co-contract abdominal stabilizers with hip (not lumbar) extensors.

Check out this video.

[tyciol]

How exactly can it create sheer forces when there's no load on the spine at all?

[cervelo58]

Limb weight = mass

Mass x gravity = force

Force x lever arm = torque

Torque is a force that tends to cause rotation.

When no rotation can occur because the spine is hyperextended and the facets are compressed then shear forces arise.

Just read McGill.

McGill, S.M. Low back disorders: Evidence based prevention and rehabilitation, Human Kinetics Publishers, Champaign, IL, U.S.A., 2002.

Tim Richardson, PT

[melyrn]

What about this study: Biering-Sorensen F., "Physical Measurements As Risk Indicators for Low Back Trouble Over a One-Year Period," Spine, Vol. 9, No. 2, 1984, pp. 106-119. They conclude that the only predictor for lower back pain was isometric strength in a superman like exercise (holding your torso against gravity for around a minute was the cut off).

[Shaolos]

At that time there have been different ways to measure stuff and different ideas about fitness. The old model of endurance for example and that running in a fat burning is the best way to shed fat.

The Superman is not a very functional exercise due to its position. I doubt you will ever want to run around in hyperextension of your lumbar spine.

As this is a position you dont want to be in in the first place, isometric strange in such a motion is quite unnecessary.

[turokcalde]

Does those excersices get ride of lower back fat?

[dave597]

a mixture of cardio and strength along with a healthy diet will remove body fat throughout your body, it is difficult to remove fat from a single area.

Thanks a zillion to BodySpex and Jai for this video!

[premage]

Love you man thnx :D

[humanweapon89]

This worked for my lower backo pain !!

[neok3]

respect for bringing this good information !

you are good human

[letshaveitnow]

Great tips for someone with lowerback pain. It's working for me!!

[BodySpex]

Nice! Thanks for the comment.

[KyokoBuddy]

This is great! And yes, Ima set goals and get em! =)

[BodySpex]

Thanks KyokoBuddy!

[benlucas6]

@BodySpex thanks very much, i was struggling with getting the correct form and technique which you have explained very well.