Superman exercise
How To Do
- Lie face down on mat
- Extend arms overhead palms down
- Engage core and glutes
- Simultaneously lift arms, chest and legs off floor
- Keep neck neutral looking down
- Hold for 2-3 seconds
- Lower slowly, repeat 10-15 times
Advantages
- Strengthens lower back muscles
- Improves spinal stability
- Targets glutes and hamstrings
- Counters sitting posture
Pros
- No equipment needed
- Low impact
- Improves posture
- Can be modified
Cons
- Can strain lower back if done improperly
- Not suitable for all back conditions
Tips
- Lift through chest not neck
- Squeeze shoulder blades
- Focus on length not height
Precautions
- Avoid hyperextending neck
- Stop if back pain occurs
When To Avoid
- Acute back injury
- Spinal stenosis
- Recent back surgery
- Pregnancy (second/third trimester)