Superman holds
°ä²¹³Ù±ð²µ´Ç°ù²â:Ìý³§³Ù°ù±ð²Ô²µ³Ù³ó
Level: 1
6-10 reps, holding each rep for 2-4 seconds
Carla van den Berg
- Keep neutral head/neck position throughout the exercise by looking down at the ground
- Lift arms and legs together:
- Beginning with arms outstretched in a Y-shape, lift the arms off the ground by drawing shoulder blades down and back as if being pulled into the opposite back pocket
- Squeeze glutes to lift legs off the ground
- Keep thumbs pointed towards the sky
- Hold for 2-4 seconds in lifted position before returning to the ground after each rep
- Head/neck to moving out of neutral line
- Cue "Eyes down"
- Shoulder coming up to earÂ
- Cue "Shoulders down and back"
- Rounding the back to lift the legs off the ground
- Cue "Squeeze glutes"
- Injury prevention for upper and mid-back
- Hip extension
- Glute activation
- Develops shoulder strength and stability
- Shoulder mobility