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Exercises

Superman hold

Superman hold: lying face down on the mat, arms and legs lifted gently off the floor
Lower backTrapsCue Lift gently; keep the neck long.
  • 2–3sets
  • 20–30 secreps or time
  • 60 srest between sets

How to do it

  1. Lie face down with arms reaching forward.
  2. Squeeze your glutes and gently brace your core.
  3. Lift your arms, chest and legs a few inches off the floor.
  4. Hold, keeping your neck long, then lower.

Common mistakes

  • Craning the neck to look forward.
  • Lifting so high it pinches the lower back.
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