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Spinal Strengthening / The Superman Series
 
The Superman Series is designed to strengthen your back muscles. If you do a lot of sitting and have weak back muscles, these exercises will be especially beneficial. Your head should be supported in a neutral position as you do these exercises. Remember, good neck and upper back posture starts by sitting and standing with a strong, balanced position of the lower back.

The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.
 
Superman Take-off

Superman Take-off


Position Instructions:
  • Lie on your stomach with your arms straight and palms down.
  • Raise your arms 8 inches off the floor.
  • Hold your arms and shoulders in the air for 5 seconds.
  • Keep your toes stationary to the floor.
  • As your become stronger, try to increase your holding time by a few seconds.
  • Repeat this exercise 3 times.

Muscle Areas Involved:

  • Arm, chest, shoulder, neck and upper back muscles.
   
Superman Landing  
Superman Landing Position Instructions:
  • With your palms down, lay your arms on the floor in front of you.
  • Raise your legs and hold them in the air for 5 seconds.
  • As your back becomes stronger you may increase your holding time.
  • Repeat this exercise 3 times.
Muscle Areas Involved:
  • Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.
   
Turbulence  
Side and Hold Position Instructions:
  • Lift and alternate your arms and legs.
  • Right arm - left leg.
  • Left arm - right leg.
  • Hold for 5 seconds.
  • Repeat this exercise 3 times.
Muscle Areas Involved:
  • Arm raises strengthen the upper arms, shoulders, and chest.
  • Leg raises strengthen the lower back, hips, buttocks and hamstrings.
   
Sky Diver  
Sky Drive Position Instructions:
  • Lying on your stomach, simultaneously stread and lift your arms and legs off floor.
  • Hold for 5 seconds.
  • Slowly lower your arms, shoulders, and legs to the floor.
    Repeat this exercise 3 times.

Muscle Areas Involved:

  • Upper and lower back, shoulders, hips, buttocks and hamstrings.
 


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