Atlanta Chirporactor and Chiropractic Specialist

Spinal Strengthening / The Superman Series

The Superman Series is designed to strengthen your back muscles. If you do a lot of sitting and have weak back muscles, these exercises will be especially beneficial. Your head should be supported in a neutral position as you do these exercises. Remember, good neck and upper back posture starts by sitting and standing with a strong, balanced position of the lower back. The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.

Superman Take-off
	Position Instructions: Lie on your stomach with your arms straight and palms down. Raise your arms 8 inches off the floor. Hold your arms and shoulders in the air for 5 seconds. Keep your toes stationary to the floor. As your become stronger, try to increase your holding time by a few seconds. Repeat this exercise 3 times. Muscle Areas Involved: Arm, chest, shoulder, neck and upper back muscles.

Superman Landing
	Position Instructions: With your palms down, lay your arms on the floor in front of you. Raise your legs and hold them in the air for 5 seconds. As your back becomes stronger you may increase your holding time. Repeat this exercise 3 times. Muscle Areas Involved: Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.

Turbulence
	Position Instructions: Lift and alternate your arms and legs. Right arm - left leg. Left arm - right leg. Hold for 5 seconds. Repeat this exercise 3 times. Muscle Areas Involved: Arm raises strengthen the upper arms, shoulders, and chest. Leg raises strengthen the lower back, hips, buttocks and hamstrings.

Sky Diver
	Position Instructions: Lying on your stomach, simultaneously stread and lift your arms and legs off floor. Hold for 5 seconds. Slowly lower your arms, shoulders, and legs to the floor. Repeat this exercise 3 times. Muscle Areas Involved: Upper and lower back, shoulders, hips, buttocks and hamstrings.