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The Superman Series is designed to strengthen your back muscles. If you do a lot of sitting and have weak back muscles, these exercises will be especially beneficial. Your head should be supported in a neutral position as you do these exercises. Remember, good neck and upper back posture starts by sitting and standing with a strong, balanced position of the lower back.

The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.

Superman Take-off
	Position Instructions Lie on your stomach with your arms straight and palms down. Raise your arms 8 inches off the floor. Hold your arms and shoulders in the air for 5 seconds. Keep your toes stationary to the floor. As your become stronger, try to increase your holding time by a few seconds. Repeat this exercise 3 times. Muscle Areas Involved Arm, chest, shoulder, neck and upper back muscles.

Superman Landing
	Position Instructions With your palms down, extend your arms on the floor in front of you. Raise your legs and hold them in the air for 5 seconds. As your back becomes stronger you may increase your holding time. Repeat this exercise 3 times. Muscle Areas Involved Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.

Turbulence
	Position Instructions Lift and alternate your arms and legs. Right arm - left leg. Left arm - right leg. Hold momentarily. Repeat as desired. Muscle Areas Involved Arm raises strengthen the upper arms, shoulders, and chest. Leg raises strengthen the lower back, hips, buttocks and hamstrings.

Sky Diver
	Position Instructions Lying on your stomach, simultaneously spread and lift your arms and legs off floor and slowly roll from side to side. Hold for 5 seconds. Slowly lower your arms, shoulders, and legs to the floor. Repeat this exercise as desired. Muscle Areas Involved Upper and lower back, shoulders, hips, buttocks and hamstrings.