How to perform a superman:

Starting Position: Lie face down on the floor or a mat with legs extended and arms overhead, palms facing each other. 

Engage Core and Lift: Engage your core, glutes, and lower back muscles. Keep your head in a neutral position (gaze slightly forward at the floor). Lift both arms and legs a few inches off the ground, aiming for a slight lift from the floor. 

Hold and Lower: Hold the position for a second or two, then slowly lower your arms and legs back to the starting position. 

Repeat: Repeat for the desired number of repetitions. 

Tips:

• Keep your neck neutral: Avoid looking up, as this can put strain on your neck. 

• Engage your core: Focus on contracting your abdominal and core muscles to maintain stability and engage your lower back. 

• Inhale on the way down, exhale as you lift: Proper breathing helps with coordination and muscle engagement. 

• Listen to your body: If you feel any pain, stop the exercise and consult with a healthcare professional.