Lie on your stomach with your arms stretched out in front of you (like ‘Superman’), legs also stretched out, and your gaze directed downwards (neck in a neutral position). At the same time, lift your arms, chest and legs slightly off the floor, then pull your arms back towards your shoulder blades (as if ‘rowing’ in the air). As you do this, move your elbows back and downwards, consciously drawing your shoulder blades together. Stretch your arms forward again. Maintain tension and lower yourself back down in a controlled manner or remain in the air.
Attention:
Do not overextend your lower back (lifting too high – can cause pressure), do not tilt your head back (puts strain on the cervical spine), do not swing (instead of controlled movement), do not raise your shoulders (instead of pulling them back and down), do not use too wide a range of motion (without control).
Lighten:
Lift only your upper body (keep your legs on the floor); or move only your arms (keep your legs down); perform the movement without a 'pull' (just a static Superman hold).
Harden:
Hold the top position for longer; slow, controlled repetitions (time under tension); hold extra weight in your hands; apply resistance during the ‘pull’; combine with pauses at the end point (isometric).
