Superman Back Extensions

For those of you who have a weak core and back, this back extension exercise is a great workout. It helps strengthen the core, stretch out the abdominals and torso, and increases muscular endurance in the upper, mid, and lower back regions.

Muscles Used

-Posterior Deltoids

-Erector Spinae (back muscles down the length of the spine)

-Latissimus Dorsi (on your sides, under your armpit)

-Trapezius (upper back)

-Gluteus Medius and Maximus (buttocks)



Daily Use of Muscles

-Bending down and picking something up

-Balance

-Walking/Running

-Twisting torso

-Coughing/Laughing

Things To Remember

-In order to keep the neck in line with the spine, be sure to look down at the mat/floor, and not up or to the sides

-For a beginner, only lift arms off the floor

-For the intermediate, lift both arms and legs off of the floor
-For a more advanced move, start out first lifting opposite leg and opposite arm, then repeating on the other side, then doing both legs and arms at the same time

-DO NOT hold your breath! Breathe deeply in through the nose, and out through the mouth

The Superman Pose



Video of the Superman Back Extension Exercise

HAVE FUN!