Stop Doing the Superman Exercise (& Locust Pose)

Physical Therapist Margaret Martin discusses why the superman exercise (or Locust pose in Yoga) is dangerous and provides alternative exercises.

0:00 Introduction
0:17 Why You Should Avoid the Superman Exercise
2:08 Alternatives to the Superman Exercise or Locust Pose
7:05 Conclusion
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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)

Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)

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FOLLOW MARGARET
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[marieracal]

Margaret thank you you are a treasure. I have been doing the wrong thing fortunately for not too long I’m 64 years old in excellent health and I do have some disc issues. I’ve decided you’re the only one I’m going to follow for those of us that have osteoporosis and want to work out all the time every day your knowledge and expertise is what I need❤

[mariasaranti]

Thank you for sharing this! I always hated this exercises because of the pain I felt doing this exercise. Now I know why!

[cwb]

Thank you so much, Margaret. I love that you give us guidance here and there in little videos, as well as your courses which keep me on track. I am so grateful for the time you dedicate to all of us trying to do the best we can with our diagnosis of osteoporosis. May God bless you!

[tahitihawaiiblue]

I’m just wondering if doing Superman by lifting only one inch off of the floor would be something safe to do?

[MrsCee]

so glad I watched this. I haven't done a superman in a while, but I had no idea I could over compress in extension. Thank you, Margaret!

[biritdoeswix]

I was a Pilates instructor for over 20 years and I must have done this move for hours and hours over time. Ha. I'm 62 now and have osteoporosis in my spine. I'm happy I stopped teaching when I did. I love your videos. Thanks for all your wisdom.

[deborahachen]

Very helpful. I told a physio yesterday that I shouldn't be doing the front portion of this that she had recommended although she said otherwise. The addition of pillows is such a great modification!

[Avocados_forever]

Thank you very much! I've been confused about this exercise for the longest time!

[noellekavanagh]

Thank you so much for this video Margaret! I recently started to do this pose after leaving it off my routine for some years and my lower back is suffering! Thanks for all your informative videos!

[alexis]

This is so very helpful. Thank you Margaret. All of your videos are so appreciated.

[magpiegirl]

This is excellent. Now I know why my back hurts when I do "on my tummy" exercises. Thought I was strengthening my back but just straining it instead. Thank you for this video and the variations that are safer; however, I'm not going to bother with it at all. There are other ways of strengthening the back without risking severe consequences.

[ehcblamp]

Ms. Martin, , thank you for this informative video. I am wondering if the concern about hypercompression means we should not be doing the TMY exercises with the exercise ball that you recommend for spine strengthening? Thank you.

[EllenMusco]

Thanks for this video. I see the Floor M is a modified Superman Pose. Somehow this video makes more sense to me that the one for the Floor M's.

[lorill]

I highly regard Dr. McGill… and have loved locust, up dog and multiple other back bends… I’d love more information on backbends as I find them invigorating and fairly easy… thanks 🙏🏻

[janetcarter]

Thank you, Margaret Martin, for this important information. I learned something new today.

[saram.]

Oh, man. I've been doing the locust pose :(, I will switch to your modifications. Is the bridge pose similarly too compressive? I'm so appreciative of your helpful videos!

[liliankohlb]

Thank you so much. At Mat Pilates class I realized I cant do Superman bec of low back and shoulder stiffness . But was not given any modifications. Your advice makes so much sense

[jennoc]

Thank you so much. Makes so much sense. Changing this today :)

[bettycesky]

Thank you so much. When you ask instructors they disagree. I’m listening to you only❤
Just like pigeon pose, I can have my front leg parallel to my mat but my Pilates instructor said NEVER do it that way, especially if you have osteoporosis (I do). Instead lay on your back and do the figure 4. A yoga teacher told me there’s nothing wrong with pigeon, everyone is different. ??
I appreciate your knowledge. Thank you.

[MunimCompany]

Thank you for taking the mystery out of exercise! ❤❤❤