22/07/2025
💪 Technique Tuesday: Superman for a Super Back 🦸♂️
It’s Technique Tuesday — and today we’re keeping it simple, effective, and spine-safe with the Superman Hold 🦸♀️
👨⚕️ As a Clinical Exercise Physiologist, I recommend this bodyweight exercise to activate and strengthen the lower back, glutes, and deep spinal stabilisers — especially for those who sit all day or experience lower back discomfort.
🧠 Why it works:
The Superman Hold trains your erector spinae muscles, improves postural endurance, and supports a healthier spine — all without any equipment.
📋 How to do it right:
1️⃣ Lie face down on the floor with arms extended overhead
2️⃣ Brace your core, squeeze your glutes, and slowly lift your arms, chest, and legs off the ground
3️⃣ Hold the top position for 10–30 seconds
4️⃣ Lower with control and repeat for 3–4 rounds
✅ Clinical Tip: Don’t overextend or jerk the movement — slow and controlled wins the race (and protects your spine).
Add this to your daily routine to support better posture and back resilience!
