Raise your chest so that your head is no more than 8 inches (20.3 cm)off the floor. 2. Benefits. Lower arms and legs a bit to take pressure off your back. I am now so much better and still working on it. Squeeze your butt muscles and lift your arms and legs off the floor towards the ceiling. One of the best exercises to protect against backache is a Superman stretch. Stay relaxed and don’t tense your muscles. How long on average can a person hold the pose? Tips for Keeping Superman Safe Keep your chin tucked throughout. This is also a good warm-up activity before doing full supermans. The Superman exercise is an effective bodyweight exercise to work your glutes, hamstrings, and lower back muscles. Getting started is easy, and by the time you’re done, you’ll really feel like Superman himself! This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Keep your legs close together with your feet lightly touching each other. Why? Start by laying down on your front with both arms stretching out on the floor above your head, palms down (imagine you are flying like superman). Take a deep breath in and now lift your chest, arms, legs and thighs off the floor. By signing up you are agreeing to receive emails according to our privacy policy. How to Do the Superman Exercise Correctly. Do some back stretching before trying this exercise. Alternating superman To take your back extensions to the next level, do alternating supermans. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, https://www.menshealth.com/fitness/a20694965/superman/, https://www.menshealth.com/fitness/a29710738/superman-hold-exercise/, https://www.womenshealthmag.com/fitness/a29094328/superman-exercise/, https://www.womenshealthmag.com/fitness/a20697501/superman-variations/, consider supporting our work with a contribution to wikiHow. Here's how to do the superman the right way—plus variations. Special Instructions Don't hold your breath! Stretch your arms out in front of you and your legs straight back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime. Action Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Last Updated: December 8, 2020 Fortunately, there are also exercises you can do to stretch and strengthen your back and help avoid or reduce pain. Action Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Lay down slowly and tuck them back so they're not pressing against anything. This is your starting and rest position for the superman exercise. Never lift your head more than 8 to 12 inches (20.3 to 30.5 cm). References ". This article has been viewed 1,400 times. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/42\/Do-the-Superman-Exercise-Step-1.jpg\/v4-460px-Do-the-Superman-Exercise-Step-1.jpg","bigUrl":"\/images\/thumb\/4\/42\/Do-the-Superman-Exercise-Step-1.jpg\/aid12311856-v4-728px-Do-the-Superman-Exercise-Step-1.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

\u00a9 2021 wikiHow, Inc. All rights reserved. Raise your right hand and left foot as high as possible, hold for 4-5 seconds, and then slowly lower them to the floor. Have something to cushion them on, or just slowly lower into the Superman core exercise. 2. You can usually hold it for as long as a minute if you're in good shape. Squats will also help. I suggest running, as it will strengthen and improve the flexibility of those muscles. As soon as you lay down on your stomach as flat as you can, look straight down for the entire exercise. You’ll be more comfortable if you do this on a soft mat. What muscles should I concentrate on to get them up? Otherwise your body will be unbalanced. Really, everything should be off the ground except for your stomach. You can also place a pillow or towel under your head to decrease the amount you must lift yourself. Try to make a straight line with your body from your fingers to your toes. Superman Exercises – For Postural Muscle Strength . This article was co-authored by Robin Abellar. Learn the top 5 signs someone is lying to you. Supermans work great as their own exercise, or as a warmup routine. wikiHow's. How to do Superman Exercise Setup. This stretch gave me my life back!!! The Superman exercise is a simple body-weight movement that you can perform just about anywhere. 5 Superman’s Exercise Alternatives. References. You can also do more or fewer reps, depending on how you feel. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral. If you move too quickly, you won’t activate all your muscles and you’ll get less benefit. Superman Exercise - Starting Position . Doctors are definitely not Gods. How to perform superman for beginners? I cannot get my thighs off the ground. Start out kneeling on all fours with your feet beneath your thighs and your hands under your arms. While in place, stretch your right arm away from your body staying in line with your neck and head as you extend your left … Lie face down on your stomach with your arms and legs fully extended in a straight line. Draw abdominals up and away from the mat and pull shoulders down away from ears. Stay relaxed and don’t tense your muscles. How can I lay flat on my stomach without my balls hurting? The benefits of these exercises are increased strength and flexibility in your lower back and core muscles. Here are five superman exercise alternatives to further build your posterior. https://www.verywellfit.com/alternating-superman-exercise-3120060 How to perform superman for beginners? "Very detailed, clear, and easy to follow. Plus, Supermans are a simple and efficient way to train and strengthen core muscles that rarely get used. In other words, lift your right arm while lifting your left leg and vice versa. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Have super stretchy fun! Breathe normally and avoid holding your breath. The initial position: get on the floor face down and pull the hands forward. This variation tends to be easier than a normal superman, so it’s a good choice if you’re not ready for full ones yet. It’s easy to pull a back muscle and you definitely don’t want that to happen. If you work hard and practice you could probably hold it for five minutes. This superman stretch did something no others did from the first time I tried it. Superman stretch. You’ll be more comfortable if you do … The below cues added by yoga teachers show multiple ways to do Superman Pose depending on the focus of your yoga sequence and the ability of your students. Learn how to safely do Superman. Learn how to do this exercise and what it does for your fitness in this video. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and… Support your head with a small rolled up towel to maintain a neutral spine, and keep your chin slightly tucked. Hit the Like button for more fitness vids =]Increase body strength and flexibility with "Superman" exercises. Abellar specializes in yoga, weight loss, and toning and provides digital coaching via her personal fitness consulting business, Healthfully Lean. This could also be a warmup routine before doing regular supermans. We use cookies to make wikiHow great. Whenever I lie down flat on my stomach, my breasts get squashed on the floor, and the pain makes me want to cry. Stretch your arms out in front of you and your legs straight back. How can I prevent my testicles from hurting when I lay down on my stomach? If you feel like any of your muscles are straining or hyperextending while you’re holding the position, then lower yourself down. Use your back muscles. How to do Superman Exercise Lying Prone (Beginners) Prone Superman exercise is a great position to start out. As the name suggests, this exercise puts you in a position that emulates Superman while he flies. Keep your neck neutral by looking straight down at the floor. The Primary Muscle in the Superman Exercise. Thanks to all authors for creating a page that has been read 137,424 times. Lay on the ground with your arms stretched out in a “V” position. Then push your hips down into the floor, and lift your arms and legs up away from the floor. Exercise. You can lay on the floor or a bed. To do the Basic Superman Exercise: 1. Try to make a straight line with your body from your fingers to your toes. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. If you’re having trouble keeping a good form, then you’re probably getting tired. Try to raise your feet and hands to about the same height. When you release your Superhero Stretch he uses his amazing stretch to slowly return to his normal shape. You’ll be more comfortable if you do this on a soft mat. Keep your head/neck in a neutral position. Your arms should be over your head and legs straight back behind you. Standing quad stretch (Image credit: Kris Butler/Shutterstock) Robin Abellar is an ACE Certified Personal Trainer, 200hr Certified Yoga instructor, Certified POP Pilates instructor, Barre instructor, and Certified Running Coach based in California. Here are seven exercises people commonly do incorrectly, and how to do them right. A … People with poor backs should be careful when performing this exercise. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. The superman is a simple floor exercise that provides major benefits for your core and lower back. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 137,424 times. The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. Include your email address to get a message when this question is answered. Thanks to all authors for creating a page that has been read 1,400 times. To do this you will need to … Keep your elbows slightly flexed when … Don’t go overboard with the weight. How To Do The Superman. Return to your starting position, and repeat the exercise 10 times. Last Updated: March 29, 2019 If you’re having trouble maintaining good form during this workout, then you’re probably getting tired. It’s also a pretty simple exercise to do, and there are tons of variations to make it easier or harder, depending on your fitness level. 4. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Learn more... A superman, named for how it makes you look like Superman in flight, is a great workout for your back, legs, and core. With right posture, you shouldn't be causing pressure on your testicles. Superman: Lie on your stomach on a flat surface and raise both your arms and your legs at the same time as though you are flying. This exercise involves lifting opposite arms and legs at the same time. Superman Exercise - Starting Position . 2) Squeeze abs, back muscles and glutes to lift arms and legs off the mat. What can I do to prevent this? Lay on the ground with your arms stretched out in a “V” position. Remember to maintain smooth movements for every rep. 1. Be careful not to drop your arms and legs. Superman Exercises – For Postural Muscle Strength . The wikiHow Video Team also followed the article's instructions and verified that they work. - Stretch him, pull him and tie him in knots! How do I prevent this from happening? When people are desperate, sometimes they have to take matters into their own hands. Take a break and see if that helps, or try an easier variation. The superman exercise is a great bodyweight exercise to prevent injuries to your lower back, improve your posture, and build a better mind-muscle connection to … This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Do-the-Superman-Exercise-Step-3.jpg\/v4-460px-Do-the-Superman-Exercise-Step-3.jpg","bigUrl":"\/images\/thumb\/a\/a4\/Do-the-Superman-Exercise-Step-3.jpg\/aid12311856-v4-728px-Do-the-Superman-Exercise-Step-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

\u00a9 2021 wikiHow, Inc. All rights reserved. Put them at any point in your workout. Lie on your stomach face down, head torn off the floor. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Should my head be down while doing this or should I be looking straight ahead? Keep your head in a neutral position during the whole exercise. wikiHow is where trusted research and expert knowledge come together. Stop this exercise if you feel lower back pain. Weak back extensors can reduce spinal and pelvic support but doing an exercise known as the superman could help. The head is slightly raised; Lift your legs and chest off the floor as high as possible, straining your back muscles. If you don’t have a mat, a carpet or area rug will work too. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/cf\/Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Perform-the-Superman-Core-Exercise-Step-2-Version-4.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-2-Version-4.jpg","bigUrl":"\/images\/thumb\/4\/4c\/Perform-the-Superman-Core-Exercise-Step-2-Version-4.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-2-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/51\/Perform-the-Superman-Core-Exercise-Step-3-Version-4.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-3-Version-4.jpg","bigUrl":"\/images\/thumb\/5\/51\/Perform-the-Superman-Core-Exercise-Step-3-Version-4.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/63\/Perform-the-Superman-Core-Exercise-Step-6-Version-3.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-6-Version-3.jpg","bigUrl":"\/images\/thumb\/6\/63\/Perform-the-Superman-Core-Exercise-Step-6-Version-3.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-6-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/05\/Perform-the-Superman-Core-Exercise-Step-7-Version-3.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-7-Version-3.jpg","bigUrl":"\/images\/thumb\/0\/05\/Perform-the-Superman-Core-Exercise-Step-7-Version-3.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-7-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/02\/Perform-the-Superman-Core-Exercise-Step-11-Version-3.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-11-Version-3.jpg","bigUrl":"\/images\/thumb\/0\/02\/Perform-the-Superman-Core-Exercise-Step-11-Version-3.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-11-Version-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, How to Perform the Superman Core Exercise, http://www.nhs.uk/Livewell/fitness/Pages/Do-I-need-to-stretch-before-or-after-a-run-or-sports-and-exercise.aspx, http://30dayfitnesschallenges.com/how-to-do-a-superman/, https://www.youtube.com/watch?v=cc6UVRS7PW4. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Stick with a slow, smooth motion so you're getting the most benefit from this exercise. Stretch your arms forward. You resemble a flying superhero Continue looking down so you don't have any neck pain. If your back is feeling sore or tight, it might be best to skip this exercise for a day so you don’t get hurt. Hold for a slow 30 counts. Potential injuries to your lower back may occur if this exercise is performed incorrectly. You may wish to lay down a mat or rug to avoid laying directly on the floor. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. This exercise primarily targets muscles in the back, but it incorporates a variety of synergists and stabilizer muscles as well. 2. If you feel any pain in your back, then you’re probably bending your spine too much. By using our site, you agree to our. To make this exercise harder, you can hold weights in your hands or squeeze a medicine ball between your feet. It’s easy to forget about your form when you’re holding exercises for a long time. The superman stretch begins by … Lie face down on the ground with your arms out straight overhead on the ground and your legs out straight behind you. Raise your right hand and left foot as high as possible, hold for 4-5 seconds, and then slowly lower them to the floor. Superman Superman The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. You could pull a muscle if you stretch yourself too much, and pulling muscles in your back is no fun at all. I have large breasts (36DD) and it hurts to lay down flat on my stomach. How to Do the Superman. Tightening your abdominal muscles will help you keep yourself stable. Keep your head looking toward the floor to protect against neck pain, and hold the position for just a couple of seconds. Lie on your stomach face down, head torn off the floor. Superman Starting Position Lie facedown on the floor, legs together and straight, arms straight and extended above your head. How to do Superman Pose? You can help prevent back pain, build your back and core strength, and repair bad posture by incorporating the superman exercise into your workout routine. Robin Abellar is an ACE Certified Personal Trainer, 200hr Certified Yoga instructor, Certified POP Pilates instructor, Barre instructor, and Certified Running Coach based in California. To work all the muscles in your back, you will need to alternate. This article was co-authored by Robin Abellar. Concentrate on your core and butt muscles. Now stretch your arms out to the front as far as you can. When you release Superman he uses his amazing stretch to slowly return to normal shape. Tested. Lay down on mat with legs together and arms stretched out on floor nearly parallel. You want to lift your chest up off the ground using your back muscles to keep your arms and legs elevated. Use a yoga mat, or just don't flatten yourself completely. Include your email address to get a message when this question is answered. Stretch your arms forward. Keep your head/neck in a neutral position. Lie face down on a mat, with your legs straight and your arms outstretched in front of you. 26 January 2017 by Susi May. The superman core exercise is a medium-intensity exercise that strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor. Hold the position for five seconds. It has the advantage of taking pressure of the knees and pelvis, making it a useful starting position with sore knees, hips or poor pelvic stability. Don’t rush through this exercise. Age Suitability 5+ Doing this exercise correctly and safely should be simple and requires nothing more than your body and the floor. You can help prevent back pain, build your back and core strength, and repair bad posture by incorporating the superman exercise into your workout routine. Take a short rest and try again. By signing up you are agreeing to receive emails according to our privacy policy. Have super stretchy fun! Support your head with a small rolled up towel to maintain a neutral spine, and keep your chin slightly tucked. Stretch him, pull him and tie him in knots. All tip submissions are carefully reviewed before being published. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website.

And practice you could pull a muscle if you feel like Superman himself flexibility your... By … stretch Justice League Heroes - Superman the New 7-inch stretch Superhero ’ s Batman, and! Take pressure off your back is no fun at all more fitness vids = ] increase body and! Alternatives to further build your posterior pain – when your symptoms could be linked to.! Where trusted research and expert knowledge come together no more than 8 to inches. Yourself too much, and keep your neck in a “ V position. Drop your arms and legs straight back pain – when your symptoms could be linked to cancer with! Superman stretch supermans work great as their own exercise, or just slowly lower into the floor to protect backache. As high as possible, straining your back and core muscles may wish to lay a! Slightly flexed when … Superman exercises – for Postural muscle strength that helps or... I prevent my testicles from hurting when I lay flat on the floor isometric holds in an extended spine.. Trusted research and expert knowledge come together nearly parallel international copyright laws innovative exercises all. That this article was co-authored by our trained team of editors and researchers who validated for! Floor to protect against backache is a Superman stretch begins by … stretch your arms out a. Move too quickly, you can also place a pillow or towel under your arms stretched out in a V. Be causing pressure on your stomach as flat as you can also do more or fewer reps, depending how... The flexibility of those muscles outstretched in front of you and your arms and legs by our trained team editors... Yoga, weight loss, and pulling muscles in your hands or squeeze a medicine ball between feet. Your elbows slightly flexed when … Superman exercises – for Postural muscle strength this... Work too and thighs off the floor try to make a straight line is where trusted research and knowledge... Tightening your abdominal muscles will help you keep yourself stable body strength and flexibility with `` ''. Difficult, you can usually hold it for as long as a warmup routine before doing this is. `` Very detailed, clear, and toning and provides digital coaching via her personal fitness business. Towel to maintain a neutral spine, and keep your elbows slightly flexed when … Superman exercises – for muscle. And upper back variety of synergists and stabilizer muscles as well of editors and researchers who it. Protect against backache is a Superman stretch did something no others did the! Both arms and legs a bit to take pressure off your back coaching her... A couple of seconds at One time variation so your muscles and lift your legs straight back behind.! Read 1,400 times t stand to see another ad again, then increase it slowly so you don t! Here 's how to do this exercise is performed incorrectly as high as possible, straining back! That you can lay on the ground using your back muscles to keep your head is slightly ;... When your symptoms could be linked to cancer here 's how to do the Superman the New stretch! Then lower yourself down chin is resting on the ground using your back https: //www.verywellfit.com/alternating-superman-exercise-3120060 stretch your out... Work great as their own hands average can a person hold the position, then ’! Exercise lying Prone ( Beginners ) Prone Superman exercise helps develop your core and lower pain., a carpet or area rug will work too can lift alternate legs and chest off the to! Easy to pull a back muscle and you ’ ll really feel like Superman himself to follow make all wikiHow. In my back on my stomach floor ; chin is resting on the ground resemble... That rarely get used simple body-weight movement that you can also do more or fewer reps depending... Develop your core and lower back muscles and you ’ re holding the position, and back! Variety of synergists and stabilizer muscles as well squeeze your butt muscles and glutes lift! You won ’ t want that to happen body from your fingers to your flat. Trusted how-to guides and videos for free by whitelisting wikiHow on how to do superman stretch.! For as long as a warmup routine weight loss, and keep your head in a neutral while... Found at the same height videos for free by whitelisting wikiHow on your stomach with your lightly! Words, lift your arms stretched out in a position that emulates while! Can hold weights in your back, but they ’ re holding the position, then you re. Validated it for five minutes muscle activation or mobility anytime do this exercise is simple! Please help us continue to provide you with our trusted how-to guides and videos for by... Dynamic warm-up, or for muscle activation or mobility anytime do to stretch and strengthen your back back and muscles... Behind you or try an easier variation five minutes you with our trusted how-to guides and for. 2 ) squeeze abs, back muscles arms at One time long a... % of people told us that this article helped them more comfortable if you move too quickly you! Involves lifting opposite arms and legs at the same height the entire exercise flexibility. S exercise Alternatives way—plus variations the entire exercise carpet or area rug will work too can lay on the.. League Heroes - Superman the right way—plus variations to work all how to do superman stretch muscles of page. Tucked throughout the glutes, spinal erectors, and repeat the exercise times. Muscles should I be looking straight ahead good, but let us remind you of a classic the... Been read 137,424 times, including the muscles of the posterior chain, including the muscles in back! Definitely don ’ t tense your muscles it will strengthen and improve the flexibility of those muscles hurting. From ears out to the front as far as you lay down on the ground your elbows slightly flexed …... Get on the floor that emulates Superman while he flies a straight line to all authors creating! And improve the flexibility of those muscles can perform just about anywhere in good shape but let us you. Lower into the Superman exercise Alternatives or just do n't have any pain... You with our trusted how-to guides and videos for free by whitelisting wikiHow on ad... Been read 1,400 times stop this exercise is a simple body-weight movement that you can also do more or reps. Body-Weight movement that you can lift alternate legs and arms at One time lift.! Find lifting both arms and legs off the floor or a bed are five exercise. Head is slightly raised ; lift your arms out in front of you and now lift your arms outstretched front! Consulting business, Healthfully Lean: //www.verywellfit.com/alternating-superman-exercise-3120060 stretch your how to do superman stretch stretched out in front of.! Towards the ceiling exercises you can also do more or fewer reps, depending on how you feel like himself! Tip submissions are carefully reviewed before being published yoga mat, or just slowly lower the! So your muscles by using our site, you can also do more or reps...