Superman Chest Stretch
Perform the Superman Chest Stretch to open your chest, shoulders, and activate your lower back.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Superman Chest Stretch
Description
A stretching exercise for the chest, shoulders, and lower back where you lay face down, arms and legs extended, then lift your arms and legs off the ground.
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How to do Superman Chest Stretch
- 01Setup
Lie face down on the floor or a mat with your body fully extended and relaxed.
- 02Setup
Extend your arms straight overhead with palms facing each other, and your legs straight behind you, keeping them about shoulder-width apart.
- 03
Inhale deeply, then as you exhale, simultaneously lift your arms, chest, and legs a few inches off the floor.
- 04
Actively squeeze your glutes and lower back muscles to elevate your limbs, feeling a gentle stretch across your chest and the front of your shoulders.
- 05
Hold this elevated position for the prescribed duration, maintaining a neutral neck alignment by looking down at the floor.
- 06
Gently and with control, lower your arms, chest, and legs back to the starting position.
Tips
- Focus on engaging your glutes and lower back to initiate the lift, rather than straining your neck or upper trapezius muscles.
- Maintain a gentle, controlled lift; avoid jerking your limbs up forcefully, which can put undue stress on your lumbar spine.
- Keep your gaze directed towards the floor to ensure a neutral cervical spine alignment throughout the entire stretch, preventing neck hyperextension.
- To deepen the stretch in your chest, actively try to pull your shoulder blades together and down as you lift your upper body.
Common mistakes
- Lifting the head too high causes neck strain; instead, keep your neck neutral by looking down at the floor.
- Arching the lower back excessively instead of lifting from the glutes and upper back can compress the spine; focus on a controlled lift by squeezing your glutes and engaging your entire posterior chain.
- Holding your breath reduces stability and can cause unnecessary tension; remember to breathe steadily and deeply throughout the stretch.
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What muscles does Superman Chest Stretch work?
Superman Chest Stretch primarily targets Deltoid Anterior, Erector Spinae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Infraspinatus, Teres Minor.
Is Superman Chest Stretch good for beginners?
Superman Chest Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Superman Chest Stretch?
You need Body weight to perform Superman Chest Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Superman Chest Stretch?
Focus on engaging your glutes and lower back to initiate the lift, rather than straining your neck or upper trapezius muscles. Maintain a gentle, controlled lift; avoid jerking your limbs up forcefully, which can put undue stress on your lumbar spine. Keep your gaze directed towards the floor to ensure a neutral cervical spine alignment throughout the entire stretch, preventing neck hyperextension. To deepen the stretch in your chest, actively try to pull your shoulder blades together and down as you lift your upper body.
What are common mistakes when doing Superman Chest Stretch?
Lifting the head too high causes neck strain; instead, keep your neck neutral by looking down at the floor. Arching the lower back excessively instead of lifting from the glutes and upper back can compress the spine; focus on a controlled lift by squeezing your glutes and engaging your entire posterior chain. Holding your breath reduces stability and can cause unnecessary tension; remember to breathe steadily and deeply throughout the stretch.
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Free · iPhone only · Available on the App Store