If that pose helped you improve your self-image and your self-esteem, imagine what a “Superman exercise” might help you achieve. Here’s everything you need to know about it.
What is the Superman Exercise?
Unlike the vertical Superman pose, the Superman exercise requires that you get horizontal—horizontal on the floor, to be specific. Imagine yourself stretched across a mat, reaching your arms out in front of you, like you’re imitating Superman flying through the sky. Chris Gagliardi, a personal trainer certified by the American Council on Exercise (ACE), as well as a health coach and group fitness instructor, calls it a “movement”–a movement that can strengthen some of your muscles and stretch them, too. According to Keola Holt, a master trainer at Crunch Fitness, this exercise can work a number of muscles: the posterior part of your shoulders, trapezius, rhomboids, and the erector spinae muscles that extend up your back, as well as your glutes and hamstrings.
Why you should try the Superman exercise
If you spend a good part of your day, sitting at a desk and looking at a computer screen, you may be prone to hunching or slumping over, or rounding your back. But if you do the Superman exercise, you can counteract some of those effects. In addition to working certain muscles, while doing this exercise you may even improve your posture a bit. “I like to think of this as the opposite of what we do throughout our day,” says Gagliardi, who’s also a medical exercise specialist and a personal trainer. “It moves our bones, our joints, and our muscles in a different direction and a different way–and forces us to use them in a way that we’re not typically using them throughout our day.” Plus, it’s relatively easy to try.
Who should do the Superman exercise?
Before you dive right in, consider if you have any limitations that might make it hard for you to do this exercise. “Those that have chronic lower back pain should avoid this exercise because of the amount of extension involved in this exercise,” says Holt.
How to do the Superman exercise
If you’re ready to try the Superman exercise, here’s how to do it correctly, step by step:
What not to do: overextend. You could injure yourself.
“You want to avoid arching your back,” cautions Gagliardi. “Once you raise everything, you want everything nice and flat, like a coffee table.”
How often you can do the Superman exercise
As with any other exercise that’s new to you, it’s a good idea to start small and build from there. “If you’re just starting out, start with one to two sets, and 10 to 12 reps, with one minute of rest between each set,” suggests Holt. You could aim for doing this exercise twice a week until your body gets accustomed to the exercise. Then you can decrease the amount of time between sets, boost the number of sets you’re doing, or add some additional reps, Holt says. “You could also add another day during the week as you become stronger,” he says. Ultimately, you need to listen to your body. “You have to see how it feels, see how your body responds,” Gagliardi says. What’s next: Here’s Exactly How to Exercise for Better Sleep, According to the Latest Research
Sources:
Chris Gagliardi, a personal trainer certified by the American Council on Exercise (ACE), a health coach and group fitness instructorKeola Holt, master trainer at Crunch Fitness
