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(HealthNewsDigest.com) – The exercise known as “Superman” is one of many variations of back extensions that work the muscles of the spine. It’s an advanced exercise for improving posture, but you can master it by following a simple progression.
The final position is quite challenging, so be sure to work up to it gradually to avoid creating any compression or strain in the low back. You should be pain free before you attempt any of the movements, and the only thing you should feel is a tightening of the muscles as they work. Practice each exercise until you can complete all reps comfortably, and then advance to the next step in the progression.
Single arm and leg lift: Lying on your stomach, rest your forehead on a folded towel to ensure proper alignment of the head and neck with the spine. Contract your abdominals to support the low back. Keep your hips pressed into the floor. Reach both arms forward, palms down. Lift one arm, keeping the elbow straight, and lower it down. Now lift the other; then one leg and then the other, going around the body, lifting one limb at a time. Complete the cycle 10 times.
Opposite arm and leg lift: Stabilize your torso, resting your head as above. Lift an opposite arm and leg simultaneously, pause, and then lower them down. Alternate sides for 10 reps (one rep = both sides).
Reverse hyperextension: Lying as above, squeeze your thighs firmly together. Inhale, then exhale and lift both legs off the floor, keeping the upper body still. Pause for a moment, and then repeat 5-10 times.
Hyperextension: Now rest your lower body while you lift your head, chest and arms off the floor. Use the same breathing pattern of exhaling on the lift. Keep your nose down to maintain proper alignment of the head, neck and spine. Lift, hold and repeat 5-10 times.
Superman! Combine the last two steps, so that you’re lifting your legs (thighs pressed together tightly) and upper body simultaneously. Pause for a moment and repeat 5-10 times.
When you can do 10 Supermans, you’re really flying!
Of course, this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.
Joan Pagano is a best-selling author, a speaker on health and fitness topics and the owner of Joan Pagano Fitness in New York City. For more about Joan and her services, please visit Joan Pagano Fitness
© Copyright – Joan L. Pagano. All rights reserved worldwide.
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