The Superman scapular and thoracic exercise strengthens the upper back while improving shoulder blade control and mid-back extension. Performed lying face down with arms lifted, it targets the postural muscles that support the neck, shoulders, and spine. This movement is ideal for posture correction, spinal stability, and upper body endurance.
- Lay on your stomach with your forehead on a pillow to allow for some breathing room.
- Squeeze the shoulder blades together and lift the palms up, in line with the hip.
- At the same time lift from your breastbone so you shoulders, head and neck lift off the ground while maintaining a neutral neck position.
- Slowly lower back to the ground with shoulders rested.
- Repeat as per your Physiotherapist instructions.