Back Swing

Initial Position: Start in a prone position, lying face down on the ground. Extend your arms straight out ahead, and legs straight out behind you.

Engagement: Engage your core muscles and lift your arms and legs off the ground by arching your back slightly. This is similar to the position in the Superman exercise.

Contraction Hold: Hold this raised position, ensuring you're squeezing your glutes and back muscles.

Movement: From this raised position, slowly swing your arms backwards along your sides while simultaneously swinging your legs apart.

Final Position: Continue the movement until your arms are aligned with your torso and your legs are spread wide, then reverse the movement and return to the starting position with your arms extended forward and legs together.

Repetition: You can choose to hold the end position briefly for an isometric contraction or perform the movement in a controlled, continuous manner for repetitions.

Control and Breathing: When repeating the motion, make sure to control your limbs and keep the motion smooth to avoid any jerking movements that could cause strain. Breathe steadily throughout the exercise, exhaling as you swing back and inhaling as you return to the starting position.

Count: Perform the desired number of repetitions or sets according to your workout plan or ability.

Safety Tips: Keep your neck neutral by looking down at the ground to avoid straining your cervical spine. Do not lift your head too high, which can overarch the back and cause discomfort. If you experience any pain, particularly in the lower back, stop the exercise immediately.

---