How to do Alternating Superman
On the floorHoldBoth sidesIntermediate
Alternating Superman is a on the floor stretch for your upper back, shoulders and hamstrings. Do it on one side, then switch.
Step by step
- 1Lie on your stomach with arms extended in front.
- 2Engage your core.
- 3Lift one arm and the opposite leg off the floor.
- 4Keep your head in line with your spine.
- 5Hold briefly, then switch sides.
What you should feel
Reach your fingertips forward… and your left toes back.
Form tips
- Engage your back and glutes. Reach with your fingertips and toes. Keep your head neutral to avoid neck strain.
- Keep your neck long and soft.
- Feel your back and your bottom quietly working.
Make it easier
If your lower back is sensitive, keep your arms resting on the floor.
Coming out of it
On your next exhale… lower everything down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Alternating Superman with a coach
In BendEase, a voice coach talks you into Alternating Superman, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your upper back and shoulders.
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