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  Lower back injury rehabilitation exercises (3): superman pose Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
The Superman Pose:- Start Position
  1. Kneel on all fours, hands under shoulders, and knees under hips (Quaduped position - same as for the Table Top stage one and two).
  2. Scapulas anchored and Pelvic neutral .
The Superman Pose :- Action
  1. Breathe in and maintain a long spine.
  2. Zip and hollow and (breathing out): gently clench the left buttock and slide your left leg away until it is straight but the toe is still touching the floor. Once the left leg is straight, simultaneously lift left leg and right arm. Do not go beyond horizontal. The pelvis does not move, and the scapulas remain anchored.
  3. (Breathing out): Return the leg and relax.
  4. Repeat three to five times each leg.
The Superman Pose:- Comments
  • Following on from the work of Richardson and Jull (2), this exercise is widely recommended by physiotherapists.

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Lower back injury rehabilitation exercises (3): The Superman Pose
Start Position

The Superman Pose:-Action
TablTpFin3 Watch Points
  • Hollow the abdomen!
  • The arm and leg do not rise beyond horizontal.
  • As far as possible, the pelvis remains stable and does not tilt.
  • Keep the scapulas gently anchored.
  • Keep the neck long and relaxed and look down, not at the floor, not at the wall.
The Superman Pose:- What it does
  • Weakness of the Multifidis muscles is a major problem for those who suffer from lower back injury or pain. This exercise triggers the multifidis muscle to function.
  • By anchoring the scapulas, you engage the lower trapezius muscle, which in turn tenses the thoracolumbar fascia. The thoraco-lumbar fascia aids in stiffening and supporting the lower back.
  • By clenching the buttock, you engage the Gluteus maximus, which also tenses the thoracolumbar fascia.
The Multifidus Muscle:
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
  2. Richardson CA, Jull GA, 1995 Muscle control - pain control. What exercises would you prescribe?, Manual Therapy 1(1): 2 - 10..
  3. Lower back injury rehabilitation exercises (1): Table Top with Arm Action
  4. Lower back injury rehabilitation exercises (2): Table Top with Leg Action
The Superman Pose © Bruce Thomson, EasyVigour Project scroll up^^^^.....