1. Superman or Superwoman
The exercise Superwoman, sometimes referred to as Superman, comes from the way the body looks during the exercise. The beginning of the exercise, where the participant lies on her stomach with legs and arms outstretched, resembles the flying position of Superman.
2. Good for the Back
The Superwoman is good to relieve middle and lower back pain. The exercise works the muscles in the back to keep the back stable. This strengthens the glutes, also. Doing the exercise relieves back pain and maintains the muscles so you don't experience further pain.
3. Pretend You're a Superhero
Lie on your stomach and stretch your arms in front of you and to the side of your head. Point your thumbs straight up. Point your toes toward the ground or body, rather than straight out, as you might imagine. Look towards the ground, keeping your head about 2 to 3 inches above it, rather than lifted with the face looking out. Squeeze your buttocks as you lift the legs and pull your abs inward. At the same time, lift your arms while you lower the shoulders toward your trunk. Hold the position and lower your body slowly back down.
4. Not Ready for Total Superhero?
Sometimes your back muscles aren't strong enough to do the traditional version of the exercise. In that case, adjust the exercise to make it a little easier. Lie in the position for the full Superwoman exercise, but don't lift both arms and legs at the same time. Lift your right arm first accompanied by the left leg. Hold the position, drop down slowly and repeat. Then switch and lift the left arm and the right leg. Rotate the shoulders slightly and, if you need to, use the opposite arm and foot to help.
5. Need It Even Easier?
You want the exercise to help your back not hurt it. If you find that there is too much strain or difficulty, drop the level down one more notch. Lay in the prone position as you did with the first two exercises. Stretch your arms in front of you with your thumbs up and the point your feet down. Lift your arms just slightly and rotate them towards your back at the sides of your body. Lift your legs at the same time. Keep your legs up and rotate the arms from front to back and back to the front for a good range of motion.
