How to do Superman
On the floorHoldAdvanced
Superman is a on the floor stretch for your upper back, shoulders and hamstrings.
Step by step
- 1Lie on your stomach with arms extended in front.
- 2Engage your core.
- 3Lift your arms, chest, and legs off the floor.
- 4Keep your head aligned with your spine and hold.
What you should feel
Keep your neck long… gaze down.
Form tips
- Engage your back and glutes. Lengthen your body by reaching with your fingertips and toes. Maintain a neutral head position to protect your neck.
- Reach your fingers and toes away from each other.
- Breathe steadily… into your back.
Make it easier
If your back is sensitive, lift just your arms, or just your legs.
Coming out of it
On your next exhale… slowly 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 Superman with a coach
In BendEase, a voice coach talks you into Superman, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your upper back and shoulders.
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