![]() ![]() 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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