KNEELING SUPERMAN EXERCISE

• Kneeling Superman exercise helps in strengthening of the spinal extensor muscles and deep spinal stabilizers, which support your spine

• It also helps to build strength and stability in your core, lower back, and shoulders. 

• It an ideal movement for maintaining a healthy back, and an important rehabilitation exercise for a number of back problems.

The Kneeling Superman exercise has 3 Levels of progression.

HOW TO DO KNEELING SUPERMAN LEVEL 1

1. Kneel down on all four limbs, making sure that your knees are aligned under your hips. 
2. Keep your back straight and place your hands directly beneath your shoulders and flat on the floor, pointing forward
3. Engage your core and raise one arm in front of you as shown.
4. Pause at this position for 10 seconds and then return to the starting position.
5. Repeat this with your other arm. 

HOW TO DO KNEELING SUPERMAN LEVEL 2

• At this, you need to raise a leg rather than an arm, which will demand more balance and control

1. Kneel down on all four limbs, making sure that your knees are aligned under your hips. 
2. Keep your back straight and place your hands directly beneath your shoulders and flat on the floor, pointing forward
3. Engaging your abdominal muscles, try to lift your right leg behind you up to the height of your hip. 
4. Balance and hold the position for 10 seconds and return to the starting position. 
5. Ensure that you keep your back straight and don't arch your spine. 
6. Repeat this movement with your other leg.

HOW TO DO KNEELING SUPERMAN LEVEL 3

• At this level, you have to combine an arm lift and a leg lift, which requires good strength and stability. 

1. Kneel down on all four limbs, making sure that your knees are aligned under your hips. 
2. Keep your back straight and place your hands directly beneath your shoulders and flat on the floor, pointing forward
3. Along with engaging your abs, lift your right leg behind you up to the height of your hip and your left arm forward to shoulder height. 
4. Pause at this position for 10 seconds and then lower your leg and arm, return to the start position with control. 
5. Make sure to keep your body straight, and repeat with your other leg and arm.

Perform this exercise 5 times for the first few days, gradually increase the number of repetitions as your strength improves

If you feel any kind of pain stop performing the exercise.