Trainer Jai demonstrates proper form and technique for variations of the Superman exercise. This exercise works the lower back and glutes and is great for addressing lower back pain.
Duration : 0:2:53
[youtube 8szJuzPt-sg]
Trainer Jai demonstrates proper form and technique for variations of the Superman exercise. This exercise works the lower back and glutes and is great for addressing lower back pain.
Duration : 0:2:53
[youtube 8szJuzPt-sg]
March 8th, 2010 at 2:36 am
it works for me, i …
it works for me, i use ankle weights though, one time i was doing 90 a day and my booty looked niceeeeeeeeee lol
March 8th, 2010 at 2:36 am
thnx a lot. great …
thnx a lot. great info : )
March 8th, 2010 at 2:36 am
Can you do this …
Can you do this with addtional weight like two dumbells?
March 8th, 2010 at 2:36 am
nice video very …
nice video very good info
could u put more for lower back
March 8th, 2010 at 2:36 am
great video
great video
March 8th, 2010 at 2:36 am
Solving your back …
Solving your back pain is possible! look here: back.xfollow.me (Copy to your browsers address bar)
March 8th, 2010 at 2:36 am
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…
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Turkey Bodybuilding Champion
Orhan Karaagac
/watch?v=cQqakeJqsvE
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March 8th, 2010 at 2:36 am
I heard this can …
I heard this can give you a big buttt (: Hope its true
March 8th, 2010 at 2:36 am
Can you provide a …
Can you provide a link? I googled it and couldn’t find anything that simply explained the problem.
March 8th, 2010 at 2:36 am
Unfortunately, not …
Unfortunately, not a good exercise. Yes, read McGill…to much compression and shearing forces on the lumbar spine. An exercise to totally avoid.
Mark Kane LPT
March 8th, 2010 at 2:36 am
he says his name in …
he says his name in th beginning and at the end
March 8th, 2010 at 2:36 am
At that time there …
At that time there have been different ways to measure stuff and different ideas about fitness. The old model of endurance for example and that running in a fat burning is the best way to shed fat.
The Superman is not a very functional exercise due to its position. I doubt you will ever want to run around in hyperextension of your lumbar spine.
As this is a position you dont want to be in in the first place, isometric strange in such a motion is quite unnecessary.
March 8th, 2010 at 2:36 am
bismillahir …
bismillahir rehmanir rahee
Vey nice and easy excercise….and the effect is really amazing…..my pain was releived in minutes….thanks for the video
March 8th, 2010 at 2:36 am
Thankyou very much. …
Thankyou very much. This was really helpful! =D
March 8th, 2010 at 2:36 am
Thank you for guide …
Thank you for guide! It improves my perfomance.
March 8th, 2010 at 2:36 am
THanks for the …
THanks for the workout! It feels great and helps reduce my temporary back pain from weight lifting!
March 8th, 2010 at 2:36 am
Jai you are nice
… 
do u have msn ? 
i wud like to talk to u..
Jai you are nice
juli
March 8th, 2010 at 2:36 am
What about this …
What about this study: Biering-Sorensen F., “Physical Measurements As Risk Indicators for Low Back Trouble Over a One-Year Period,” Spine, Vol. 9, No. 2, 1984, pp. 106-119. They conclude that the only predictor for lower back pain was isometric strength in a superman like exercise (holding your torso against gravity for around a minute was the cut off).
March 8th, 2010 at 2:36 am
Limb weight = mass
…
Limb weight = mass
Mass x gravity = force
Force x lever arm = torque
Torque is a force that tends to cause rotation.
When no rotation can occur because the spine is hyperextended and the facets are compressed then shear forces arise.
Just read McGill.
McGill, S.M. Low back disorders: Evidence based prevention and rehabilitation, Human Kinetics Publishers, Champaign, IL, U.S.A., 2002.
Tim Richardson, PT
March 8th, 2010 at 2:36 am
I think even for …
I think even for people who can do it with all limbs at once, doing individual opposite limbs is still very useful.
Also, I wonder if it would be good with ankle weights and dumbbells.
March 8th, 2010 at 2:36 am
How exactly can it …
How exactly can it create sheer forces when there’s no load on the spine at all?
March 8th, 2010 at 2:36 am
Jai,
You need to …
Jai,
You need to check out Stuart McGill ‘Biomechanics of Back Pain’.
Superman creates excessive shear forces at the facets and the annular fibers. DON’T DO IT!
I don’t want to yell at you, man, but this information has been out there for 5 years.
You should know it.
Instead, do Quadriped Hip Extension. Neutral spine, co-contract abdominal stabilizers with hip (not lumbar) extensors.
Check out this video.
March 8th, 2010 at 2:36 am
a mixture of cardio …
a mixture of cardio and strength along with a healthy diet will remove body fat throughout your body, it is difficult to remove fat from a single area.
Thanks a zillion to BodySpex and Jai for this video!
March 8th, 2010 at 2:36 am
Does those …
Does those excersices get ride of lower back fat?
March 8th, 2010 at 2:36 am
Love you man thnx
Love you man thnx