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The Superman Series
The Superman Series is designed to strengthen your back muscles. If you do a lot of sitting and have weak back muscles, these exercises will be especially beneficial. Your head should be supported in a neutral position as you do these exercises. Remember, good neck and upper back posture starts by sitting and standing with a strong, balanced position of the lower back.
The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.
Superman Take-off
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Position Instructions:
- Lie on your stomach with your arms straight and palms down.
- Raise your arms 8 inches off the floor.
Hold your arms and shoulders in the air for 5 seconds.
- Keep your toes stationary to the floor.
- As your become stronger, try to increase your holding time by a few seconds.
- Repeat this exercise 3 times.
Muscle Areas Involved:
- Arm, chest, shoulder, neck and upper back muscles.
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Superman Landing
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Position Instructions:
- With your palms down, extend your arms on the floor in front of you.
- Raise your legs and hold them in the air for 5 seconds.
- As your back becomes stronger you may increase your holding time.
- Repeat this exercise 3 times.
Muscle Areas Involved:
- Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.
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Turbulence
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Position Instructions:
- Lift and alternate your arms and legs.
- Right arm - left leg.
- Left arm - right leg.
- Hold momentarily.
- Repeat as desired.
Muscle Areas Involved:
- Arm raises strengthen the upper arms, shoulders, and chest.
- Leg raises strengthen the lower back, hips, buttocks and hamstrings.
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Sky Diver
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Position Instructions:
- Lying on your stomach, simultaneously spread and lift your arms and legs off floor and slowly roll from side to side.
- Hold for 5 seconds.
- Slowly lower your arms, shoulders, and legs to the floor.
- Repeat this exercise as desired.
Muscle Areas Involved:
- Upper and lower back, shoulders, hips, buttocks and hamstrings.
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