Recently, more and more patients are complaining of discomfort when taking a correct posture. The wrong posture is accustomed to slouching and excessive use of PCs or smartphones. As the bent posture accumulates, the erector spinae muscles that hold the body upright weaken. The erector spinae are muscles that extend vertically from the neck to the buttocks along the vertebrae. It serves as a ‘pillar’ that helps us to stand upright by grabbing the vertebrae, and when it becomes unstable due to incorrect posture, it causes various musculoskeletal diseases by breaking through the stability of the body.
If your erector spinae are weak, you are more likely to develop kyphosis. This is especially fatal for growing adolescents. In addition, spinal diseases such as compression fractures and osteoporosis of the spine, which can appear due to the weakness of the erector spinae muscle, can threaten the daily life of adults.
The Superman exercise is a representative exercise that strengthens the weakened erector spinae muscles. By stimulating the back and buttocks, it can correct a bent posture and even create a resilient back. You can do it barefoot at home, and you can use props depending on the situation.
full body workout
Superman’s bare body workout is a practice movement. This is because there is a risk of injury if you do it without practice because it is an exercise that lifts the upper and lower body at the same time.
1. Lie face down on the floor and straighten your arms above your head.
2. Lift the upper body on the inhalation breath and lower it on the exhalation breath.
3. Repeat 2~3 times in total.
The first exercise is to lift the upper body. Tighten your abs and buttocks and lift your upper body. Concentrate on lifting your chest rather than bending your back. If you think of fixing the wing bones with the strength of your back, you can raise your upper body more easily. However, if the neck and shoulder are tense, be careful as the wall may come.
1. Lie face down on the floor and place your pelvis on the ground.
2. Raise and lower the lower body as much as possible under the pelvis.
3. Repeat 2 to 3 times in total.
The second exercise is to lift the lower body. As with upper body exercises, lift your lower body as much as possible while lying on your stomach. It is important to lift the leg with the force of contracting the buttock muscles.
1. Lift the upper and lower body at the same time.
2. Repeat 10 times in total.
If you have practiced enough, start this movement of Superman’s bare body exercise. Since the effect of the exercise decreases if you release the force in the lower body and lower body movement, you must maintain the force until you return to the ready position. If the posture is difficult, pull your chin slightly and proceed with your gaze facing the floor. If you want to increase the intensity of the exercise, hold it for 1 to 2 seconds with your arms and legs raised. This is an exercise in which posture is more important than the number of times, so it is better to complete the target number while resting properly rather than proceeding excessively.
exercise with props
1. Hold the foam roller with both hands while lying face down.
2. Lift your upper body to breathe.
3. Lower the upper body on the exhalation.
Although it is a simple exercise, it stimulates the muscles of the back, buttocks and thighs and can enjoy the effect of consuming calories. Concentrate your strength on your back muscles as if you were pulling both elbows toward your sides. If the gap between the shoulder and the ear is narrow, the force will be applied to the shoulder, so it is better to spread your arms slightly wider than shoulder width. The gaze is directed towards the foam roller. Do 3 sets of 10 reps per set. If you do it consistently every day, you can see the effect of relieving back pain and clearing up fat.
It can also be performed by lifting the lower body together. Think of lifting it with the strength of your buttocks and lift it up slightly. It is an exercise that requires high concentration and core strength, and is recommended for those who are proficient in bare body exercise.
Help = Seo Jeong-won, exercise expert (Healian Score Exercise Center Director)