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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Superman
The superman exercise is so named because of the position of the exercise. It strengthens the spinal muscles and also improves core strength and balance.
Teaching points
- Lay on your front with the legs straight and arms extended above your head.
- Lift one arm and the opposite leg (i.e. right arm, left leg) a few inches off the floor.
- Hold for 5 seconds and slowly lower back to the floor.
- Swap arm and leg being lifted.
Variations & progressions
- Position yourself on your hands and knees.
- Lift one hand and the opposite leg off the floor until they are level with the back.
- Hold for 5 seconds and slowly lower back to the floor.
- Keep the back still throughout.
- A further progression is to perform this exercise on the hands and feet.
Muscles worked
- Erector spinae.
- Multifidus.
- Transversus abdominus.
Alternative exercises
- Dorsal raise.
- Back extension machine.
Related injuries
- Lower back pain.
