exercises – core stability quadrac birddog superman back extensor

Romford & Ilford Family Chiropractic Ltd

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010

Back extensor (quadtrac) This is also commonly know as ‘birddog’ or ‘superman’

Step  1:  Starting  position  Assume  a  four  point  kneeling  position  with  the  wrists  underneath  the  shoulders  and  knees  under  the  hips.  Contract  the  abdomen  pulling  the  navel  in  towards  the  spine  holding  for  5  seconds,  then  repeat  manoeuvre  10  times

Step  2:    With  the  arm  out  stretched  to  the  front,  ensure  thumb  is  pointing  upwards,  which  helps  recruit  the  upper  and  lower  trapezius.  

Step  3:    Then  extend  the  arm  approx  45  degrees  then  60  degrees  out  to  the  side  for  further  progression  (see  arrows)

Step  4:    Starting  from  the  four  point  kneeling  position  begin  by  extending  the  leg  backwards  keeping  the  back  straight  and  neck  relaxed,  looking  towards  the  floor.  Stomach  should  remain  contracted  throughout  and  leg  straight.  

Step  5:    Alternate  hand  and  legs  holding  each  side  for  10  seconds.  Raise  leg  approx  70  degrees  then  90  degrees  for  progression.  A  safe  and  effective  exercise  for  the  lumbar  and  thoracic  portions  of  the  erector  spinae  muscle,  this  exercise  also  requires  co-­‐contraction  of  the  abdominal  wall  muscles  to  stabilize  the  pelvis.  The  level  is  basic  to  intermediate  and  the  muscles  targeted  are:  Thoracic  and  lumbar  portions  of  erector  spinae.  Use  a  mirror  or  wall  to  check  posture  or  align  ment  and  avoid  twisting.