Though tempting, pointing your toes (plantar flexion) overworks your legs rather than your back. Focus on lifting your arms and legs no more than 6 inches (15.3 cm) off the floor, maintaining abdominal engagement, and trying to lift through your thoracic spine. While back extension is required for this exercise, avoid overdoing it. Instead, keep your neck in a neutral position and your chin slightly tucked. This puts excess strain on your neck and upper back. Try inhaling as you lift and exhaling as you lower. It’s important to breathe throughout the entire exercise to fuel your muscles with oxygen and stabilize your core. Be sure to slowly lift your limbs and hold the position for at least 2–3 seconds before lowering. This move is intended to be slow and deliberate. Though the superman is safe for most people, avoid these common mistakes to effectively target your muscles and prevent injury: The superman exercise targets the lower and upper back, shoulders, glutes, hamstrings, and abdominal muscles.Ĭommon mistakes when performing the superman exercise
#Bicycle crunch with scoliosis professional#
One note of caution: People with chronic back injuries should avoid this move or speak with a healthcare professional first. And that’s important for activities of daily living (like bending, squatting, and lifting), athletic performance, good posture, and the prevention of lower back injury ( 1).įortunately, the superman is easy and safe for people of all fitness levels to perform. This exercise also targets the glutes, hamstrings, upper back and shoulders, and abdominal muscles.Ĭollectively, this move supports a stronger core. The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension ( 6, 7). In particular, the superman exercise targets mostly the erector spinae muscles of your lower back. It includes the front abdominal muscles (rectus abdominis, transverse abdominis, internal and external obliques), lower and upper back muscles, and other surrounding muscles ( 4, 5). What’s more, it uses no equipment and is easy to do.ĭespite popular belief, your core is more than just your abs. The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support your spine, promote good posture, and reduce risk of injury. That’s why it can be a great move to add to your routine. The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. This makes it a budget-friendly exercise for everyone. This exercise requires no equipment, only your body and the floor. In addition to targeting your core, the superman targets your glutes and hamstrings. A strong core is important for reducing strain on your lower back, which can lead to pain or injury over time.
Strong back muscles can prevent postural deviations that can lead to poor posture and discomfort, such as kyphosis (“hunchback”). This move strengthens the erector spinae muscles, which provide support to your spine. The superman exercise provides many benefits, including ( 1, 2, 3):
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