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Superman Hold exercise demonstration and benefits
Strength1 min
Back Strength

Superman Hold

Strengthens the erector spinae muscles for proper spinal alignment. Research shows this can improve posture by 15-20%.

Difficulty
Beginner
Duration
1 min
Category
Strength
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How Superman Hold Helps You Grow Taller

The Superman exercise strengthens the erector spinae muscles along your back, which are crucial for maintaining proper spinal alignment. Strong back muscles support your spine's natural S-curve, preventing slouching that can make you appear shorter. The isometric hold also activates deep core stabilizers, creating a strong foundation for good posture. Research shows that strengthening these muscles can improve posture by 15-20%.

Best when done

Daily for 1 min

Goal

Back Strength

Benefits

  • Strengthens entire posterior chain
  • Improves balance and stability
  • Reduces lower back pain risk
  • Enhances athletic performance
  • Builds mental focus and endurance

How To Do It

  1. 1Lie face down with arms extended overhead
  2. 2Simultaneously lift arms, chest, and legs off the ground
  3. 3Hold the position for 3-5 seconds
  4. 4Lower slowly and repeat 8-12 times
  5. 5Focus on squeezing your glutes and back muscles

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