![The erector spinal muscle weakened by a bent posture … It can be strengthened with Superman workouts [핏테크]](https://src.hidoc.co.kr/image/lib/2022/9/16/1663313285942_0.jpg "The erector spinal muscle weakened by a bent posture … It can be strengthened with Superman workouts [핏테크]")
Recently, more and more patients complain of discomfort when assuming correct posture. Wrong posture is used to slouching and excessive use of PCs or smartphones. As the bent posture builds up, the erector muscles of the spine that hold the body upright weaken. The spinal erectors are muscles that extend vertically from the neck to the buttocks along the vertebrae. It acts as a ‘pillar’ which helps us to stand by grasping the vertebrae and, when it becomes unstable due to poor posture, it causes various musculoskeletal diseases by breaking the stability of the body.
If your spinal erectors are weak, you are more likely to develop kyphosis. This is particularly fatal for growing teenagers. In addition, diseases of the spine such as compression fractures and osteoporosis of the spine, which can occur due to weakness of the erector spinal muscle, can threaten the daily life of adults.
The Superman exercise is a representative exercise that strengthens the weakened erector spinal 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 naked 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 simultaneously lifts the upper and lower body.
1. Lie face down on the floor and straighten your arms above your head.
2. Raise your upper body as you inhale and lower your upper body as you exhale.
3. Repeat 2 ~ 3 times in total.
The first exercise is to raise the upper body. Squeeze your abs and glutes and raise your upper body. Focus on lifting your chest rather than bending your back. If you plan to repair the wing bones with the strength of your back, you can lift your upper body more easily. However, if the neck and shoulder are strained, be careful as the wall may come.
1. Lie face down on the floor and rest your hips on the ground.
2. Raise and lower the lower body as far as possible under the pelvis.
3. Repeat 2 to 3 times in total.
The second exercise is to lift the lower body. As with the upper body exercises, raise 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 muscles of the buttocks.
1. Raise your upper and lower body at the same time.
2. Repeat 10 times in total.
If you’ve practiced enough, start this movement of Superman’s naked body exercise. Since the effect of the exercise diminishes if you release the force in the lower body and the movement of the lower body, it is necessary to maintain the force until you return to the ready position. If the posture is difficult, pull your chin slightly and proceed with your eyes facing the floor. If you want to increase the intensity of the exercise, hold it for 1 or 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 by resting correctly rather than proceeding excessively.
exercise with props
1. Hold the foam roller with both hands while lying face down.
2. Raise your upper body to breathe.
3. Lower your upper body as you exhale.
It’s a simple exercise, but it stimulates the back, glute and thigh muscles and burns calories. Focus on your back muscles as if you are pulling both elbows towards your hips. If the space between the shoulder and the ear is tight, the force will be applied to the shoulder, so it is best to spread the arms slightly wider than the width of the shoulders. The gaze is directed towards the foam roller. Do 3 sets of 10 reps per set. If you do this consistently every day, you can see the effect of relieving back pain and shedding fat.
It can also be done by lifting the lower body together. Think about lifting it with the strength of your glutes and lifting it slightly. It is an exercise that requires high concentration and core strength and is recommended for those who are experienced in naked body exercise.
Help = Seo Jeong-won, Exercise Expert (Director of Healian Score Exercise Center)
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