Superman exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Superman )

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Name of exercise  AROM lumbar ext prone high level
Other names of exercise Superman
Description of exercise Superman exercise, also known as the “reverse plank” or “superman plank,” is a core-strengthening exercise that targets the muscles in the back, shoulders, and glutes. To perform this exercise, lie face down on the floor with your arms extended above your head and your legs straight behind you. Engage your core and lift your arms and legs off the ground, keeping them straight and parallel to the floor. Hold this position for a few seconds before slowly lowering back down. This exercise helps improve posture, stability, and overall strength in the back and core muscles. It can be modified by bending the knees or using a stability ball for added support.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with arms outstretched over head as shown..
  • Arch upward, raising arms and legs off floor.
  • Return to start and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening core muscles
  • Improving posture
  • Enhancing balance and stability
  • Increasing upper body strength
  • Toning back muscles
  • Improving spinal alignment
  • Improving coordination
  • Boosting metabolism
  • Improving overall fitness
  • Enhancing athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Superman exercise should be avoided if you have any pre-existing back or neck injuries, as it can put strain on these areas and worsen your condition. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the abdominal muscles and pelvic floor. If you have any balance issues or difficulty maintaining proper form, it’s best to avoid this exercise to prevent falls or further injury. Additionally, if you are experiencing any pain or discomfort while performing the Superman exercise, it’s important to stop and consult with a medical professional before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Progress by holding 2-3 seconds.

    • Helpful in Diseases

  • lower back pain
  • scoliosis
  • osteoporosis
  • sciatica
  • herniated disc
  • spinal stenosis
  • kyphosis
  • lordosis
  • sacroiliac joint dysfunction
  • spondylolisthesis
  • piriformis syndrome
  • lumbar strain
  • lumbar sprain
  • degenerative disc disease
  • spinal arthritis
  • ankylosing spondylitis
  • spinal cord injury

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    Frequently asked questions

     

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