Superman Wiggle tests muscles across posterior
The more active people become, the more they understand their physiology.
During my personal training and gym ownership days, I worked with thousands of clients. In every single case, the client left with a better understanding of themselves than the day they started. It was a natural progression of information seeking, understanding and application that I always enjoyed.
It’s inspiring to think about self-actualization in terms of physical well being.
Self-actualization is defined as the realization or fulfillment of one’s talents and potentialities, especially considered as a drive or a need, in everyone. Under Abraham Maslow’s Hierarchy of Needs theory (see arkansasonline. com/814maslow), self-actualization rests at the top of a pyramid with basic needs below it.
Once an individual’s basic needs are met (food, shelter, safety, love, etc.), Maslow hypothesized, self-actualization can and should be addressed. But, Maslow argued, the foundation of basic needs must be in place beforehand.
When I think about most of my clients over the years, I realize they had their basic needs covered. They had shelter, food, safety and relationship networks that allowed them to give and receive love. They had some degree of self-esteem and self-confidence, although many struggled specifically in the areas of physical activity or body image. So, they were ready to reach the top of the pyramid and work on physical self-actualization — which is one reason they hired me.
In a broader sense, Maslow’s theory can also be used to better understand society. Individuals living in unsafe environments where food, physical security and shelter are not guaranteed generally have poorer health outcomes. This societal differential is often referred to as the Social Determinants of Health, which contains some parallels with Maslow’s theory.
In the physical sense, I think of self-actualization as a quest to reach potential. Whether that potential is related to an activity outcome (for instance, hiking, running, cycling, etc.) or a health outcome (healthy cholesterol levels, reduction of diabetes risk), it’s about challenging oneself to reach a milestone. Once that goal is reached, it’s about setting a new goal and working toward that.
I could write chapters about this concept because the mind controls what the body achieves.
This week’s exercise takes mental and physical commitment to perform correctly. The Superman Wiggle is simple enough for anyone to perform and will challenge the muscles across the posterior of the body.
1. Lie face down on an exercise mat with your arms and legs outstretched.
2. With the arms stretched overhead, raise the upper body and arms off the floor a few inches. This will create a contraction in the middle and lower back.
3. As you hold this position, wiggle your hands up and down with a range of motion of just a few inches. This will cause the back muscles to work just a little harder.
4. Continue these little wiggles for 20 seconds, then rest for 10 seconds, then repeat.
5. Perform two or three sets at first, but continue to push the envelope as the body adapts.
I know it’s humorous to speak in such grand terms about an exercise named “wiggle,” but any body-weight exercise addressing muscular endurance requires mental strength. Wall sits, planks and the Superman Wiggle are all exercises that fall into this category. It’s one of the ways that self-actualization can be explored, because it’s a constant push and pull in one’s mind.
So, let’s get to work! Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: vballtop@aol.com