Superman exercises are terrific movements for improving posture and developing strength through the posterior chain of muscles. Since many of us spend much of our days in a sitting position, it is common to develop long and weak gluteal muscles and, sometimes, weak erector spinae muscles. The benefit of practicing superman exercises regularly is that they will support and stabilize the spine, help to prevent low back pain, and provide an opportunity to practice meaningful postural habits.
*Disclaimer: Any exercise performed incorrectly has the potential to do more harm than good. People flag these superman exercises as “bad” exercises because of the possibility of hyper-extending at the low back. Although certainly possible, don’t let this discourage you from trying. Remember, it’s all about HOW you practice. The articles below provide background information that may be helpful.*
Facts About the Human Spine: Part 1 | Part 2
Understanding an Optimal Pelvic Tilt
Where to Start
To begin developing postural strength, it is wise to practice isometric exercises first. An isometric exercise is a strong but motionless action. It is an exercise in which there is no movement or change in muscle length, but muscles are holding tension and receiving stimulation. The following are four isometric superman exercises that are meant to be practiced in order.
The first exercise is: Superman [“A” Hold]
This one is practiced first because it is most conducive to an open chest and externally rotated shoulders. It is important to keep the palms facing down towards the ground as you practice this variation. Look at the Exercise Spotlight Poster below for more details.
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The second exercise is: Superman [“W” Hold]
This one is practiced second because it emphasizes depressed shoulders, so that we minimize any shoulder shrugging or straining through the neck. It is important to keep the thumbs pointed up as you practice this variation. Look at the Exercise Spotlight Poster below for more details.
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The third exercise is: Superman [“T” Hold]
This one is practiced third because it focuses on upper back strength. The hands are now at shoulder height so it is essential to keep the shoulders drawn down and the thumbs pointed up so that we can maintain an open chest throughout. Look at the Exercise Spotlight Poster below for more details.
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The fourth and final exercise is: Superman [“Y” Hold]
This one is practiced fourth because it places the greatest demand on the back. The hands are now higher than shoulder height. Since this creates an extended position and longer lever, the demand on the back increases significantly. Remember to keep your posture strong, no matter how challenging it gets. Look at the Exercise Spotlight Poster below for more details.
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Here are all four exercises demonstrated in a YouTube video below:
These exercises certainly deserve your time and attention. I encourage you to learn to do them properly and read the Exercise Spotlight Posters so that you can understand their purpose. If you do that, then I believe you will recognize the value these exercises can provide for you.
