Lying Back Extension/Super Man's

Full Body



This is how you do it

Step 1

Start on the floor in a face down position. (Prone)

Step 2

Extend your arms in a “T” position.

Step 3

Brace and flex your back, shoulders, glutes and legs to raise your upper body off the floor slightly.

Step 4

Hold this position for the desired time.

Step 5

Relax and return to the prone position.

Step 6

Repeat for the desired repetitions.

Glutes & Legs

Chair / Table / Pole




Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.