Remember Superman’s pose? Standing tall, straight, and assertive can actually inspire confidence that the world needs to be saved (or at least ask for a raise at work). ) remember all the claims?
If that pose helped boost your self-image and self-esteem, imagine what the “Superman Exercises” could help you achieve.
What is Superman Exercise?
Unlike the vertical Superman pose, the Superman exercise requires you to be horizontal. Specifically, it will be horizontal to the floor. Imagine yourself stretched out on the mat and his arm out in front of you, mimicking Superman flying through the air.
Chris GagliardiHe is an American Council on Exercise (ACE) certified personal trainer, health coach and group fitness instructor.
according to Keora HoltA Master Trainer at Crunch Fitness, this exercise works many muscles, including the rear of the shoulders, the trapezius, the rhomboids, the erector spinae that stretch the back, and the glutes and hamstrings.
Related: Do You Spend Your Days Sitting At The Computer? Show Your Buttocks Some Love With These Easy Bridge Exercises
Why Try Superman Exercises
Sitting at a desk and staring at a computer screen for most of the day makes us prone to hunching, hunching, and hunching.
However, doing the Superman exercises can counteract some of these effects.
Related: Get in the best shape ever with 51 bodyweight exercises that require no equipment
“I like to think of this as the opposite of what we do throughout the day,” says Gagliardi, a medical exercise expert and personal trainer. “It moves our bones, joints and muscles in a different direction and in a different way, and we’re forced to use them throughout the day in ways we wouldn’t normally use them.”
Plus, it’s relatively easy to try.
Who Should Do Superman Exercises?
Before you jump right in, consider if there are any limitations that might make this exercise difficult to do.
“People with chronic back pain should avoid this exercise because of the amount of extension involved,” says Holt.
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Related: Want to build strength and tone with Pilates but don’t know where to start?3 moves recommended for beginners
how to do superman exercises
If you’re ready to try Superman’s exercises, follow these steps to do it right.
- get to the position. Start by lying flat on your stomach in a prone position with your head facing the floor. “You want to stay relaxed and keep your head in line with your spine,” says Gagliardi.
- Extend your arms straight overhead, about shoulder-width apart, palms facing each other.
- Lift, but not too much. “Tighten your glutes while lifting your head, arms, and legs a few inches,” says Holt.
- Temporarily hold that position. According to Gagliardi, about 3-5 seconds should be a good starting point. “You don’t have to hold it for long,” he says. “You actually get benefits from going in and out of positions. You don’t necessarily have to hold three minutes.”
- Return to starting position. Keep your movements as smooth and controlled as possible.
what No What to do: Overstretch. Doing so may result in injury.
“You want to avoid arching your back,” warns Gagliardi. “When you lift everything, it all lays beautifully flat, like a coffee table.”
How often you can do Superman exercises
As with any exercise that is new to you, we recommend starting small and building from there.
“If you’re just starting out, start with one to two sets of 10 to 12 reps, with a minute’s rest between each set,” suggests Holt.
You can aim to do this exercise twice a week until your body gets used to it. “If you get stronger, you can add an extra day a week,” he says.
Ultimately, you have to listen to your body.
“You have to see how it feels and how your body reacts,” says Gagliardi.
What’s next: Here’s how to exercise for better sleep, according to the latest research:
sauce:
- Chris Gagliardi, American Council on Exercise (ACE) Certified Personal Trainer, Health Coach, and Group Fitness Instructor
- Crunch Fitness Master Trainer Keora Holt
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