July 22, 2013 by
Photography by Bill Sitzmann

Most people have unbalanced chain muscles, focusing too much on the anterior (front) chain and less on the posterior (back) chain. This disproportion creates uneven strength, which causes poor posture, as well as upper and lower back pain. The “Superman” is a great exercise to emphasize and strengthen the posterior chain muscles, thereby evening out this unbalance.

Setup & Starting Position

  1. Lay prone (face down) with your arms in front of you.

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Exercise

  1. Bring the shoulder blades together and down while tightening the lower back and gluteal muscles.
  2. Lift arms and legs, holding the upper and lower body off the ground. (Your weight should rest comfortably on your lower abdominals and pelvis.)
  3. Hold for a count of 2 and repeat for 10-15 reps.

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Jeffrey L. Cumro, DC, is a certified personal trainer and yoga instructor with Better Life Chiropractic and Wellness, LLC. For more information, visit betterlifeNE.com.

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