get up. Well, you reading this, I can see you leaning toward that screen. Pull those shoulders back and straighten your spine. Stop that hanging. Correct your posture.
Do you look like your mother? I’m sorry, I’m sorry. But most of us spend a lot of time hunched over and looking down at our phones, at our desks, at the wheel, on the couch, wherever we are. As you get older, sloppy posture affects your spine and ultimately your quality of life. This is thanks to the health complications that arise from high-tech necks and bad posture.
Thankfully, you don’t necessarily need a complicated routine to do this. Exercises such as the Superman Hold are not difficult. Maintaining consistency in doing them is a chore. In everyday life, the spine of the thoracic (upper body) is bent forward, but the Superman Hold opens the thoracic spine in reverse.
Poor posture, especially the forward bending of the spine, can imbalance the muscles in the front of the body, mainly the chest muscles and the muscles of the neck and back. A condition called Upper Cross Syndrome, which can manifest as spinal pain behind the neck or between the shoulder blades, can occur in the absence of proper physical involvement.
Doing the Superman Hold twice a week (2 sets of 10 reps) can go a long way in improving bad posture. This exercise is also a valuable bodyweight back move, giving you the opportunity to balance a quick pushup-based workout to do in a pinch. Add this move to your repertoire and we will stop nagging you.
How to do superman hold
- Lie face down on a flat, firm surface with your arms out in front and your legs out behind you.
- Tighten your glutes, lift your feet a few inches off the ground, tighten your back muscles, and lift your arms a few inches off the ground, as if you were flying like Superman.
- Hold for 5 seconds. Repeat 10 times.
Superman Hold’s Best Coaching Cue
● Keep your head in line with the rest of your body. You don’t have to “look” ahead. Your nose should be facing the ground.
● Work your core, glutes, and back muscles before lifting your legs and torso off the ground.
● Remember to breathe throughout this movement. Breathe in before releasing the energy. Exhale slowly as you move. repeat.
superman hold tips
Fela, let the “family heritage” get in the way before doing this exercise. You should aim to keep your navel and thighs off the floor while keeping your lower abdomen stable (applying maximum pressure).
Milo Bryant of CSCS is a California-based trainer and award-winning journalist.