Pelvic bone & Superman's

[DeannaTS]

Does anyone else have trouble doing superman moves because it really hurts the pubic bone? I absolutely cannot do them without some extra cushion underneath & wonder if it messes with alignment for those exercises. Is it related to my low back issues? I've never been able to get a straight answer about it & was hoping someone here might know?

Thanks in advance!

 

[Kellyro77]

Sorry, can't say I've experienced that. I do have lower back issues and it can sometimes bother my back.

I know you said you can't get a straight answer - does that mean you've been examined by a physical therapist or doctor?

Hope you get some answers.

 

[rcsaros]

From what other instructors say as sometimes it is uncomfortable, you can put down extra cushion or if just lifting legs, you can place your hands under your bone, I have done this a few times. But if using arms then extra cushion is good. some people just have this issue while others don't. I am assuming your talking about the side/lower bone. Not sure if this helps or not.

 

[nckfitheart2009]

I don't have any issue with my pelvis bones while executing superman.

Is it related to lower back? The answer is it's supposed to strengthen your lower back and other muscles part of core.

You try short lever superman lying on your tummy by folding your arms and placing your suppinated hands underneath your chin. See how you feel.

Another option is this below and build up to the point of not feeling the discomfort. Hope it helps.

Kneeling superman

 

[Hazlady]

Does anyone else have trouble doing superman moves because it really hurts the pubic bone?

It used to hurt my pubic bone but doesn't now. I don't have a lot of flexibility in my back so my range of motion when going up into back extension is limited. I focus on extending my arms and legs out in opposite directions and engaging my abs first before coming up into back extension. I only lift to where I can feel the back engage. If I try to go further, it hurts my back. If I don't extend my arms and legs first and then allow my legs to come up too high, then it gets me in my pubic bone. You may need to experiment. Try lifting just your arms and then just your legs and see if you experience pain. If you are okay with this but experience the pain when you lift both arms and legs, try not lifting as high with your legs. Or try lifting one arm and the opposite leg only and see how that feels. If none of this helps, then you may need to modify with the kneeling superman that Nathalie posted above.

 

[nckfitheart2009]

Question to you ladies who have posted here. Do you feel and or engage your glute while extending both arms and engaging core.

 

[Hazlady]

Do you feel and or engage your glute while extending both arms and engaging core.

Yes. Before I lift, I am focusing on lengthening my legs and arms away from my torso, this engages the glutes. If I lift my legs my glutes are more engaged than when just lifting my arms.

 

[nckfitheart2009]

Yes. Before I lift, I am focusing on lengthening my legs and arms away from my torso, this engages the glutes. If I lift my legs my glutes are more engaged than when just lifting my arms.

Hope you find help trying suggestions above. Please let us know the outcome. I enjoyed thinking through your issue. Really interesting question

 

[DeannaTS]

Sorry, can't say I've experienced that. I do have lower back issues and it can sometimes bother my back.

I know you said you can't get a straight answer - does that mean you've been examined by a physical therapist or doctor?

Hope you get some answers.

Yes, I've asked a fitness instructor, physical therapist & chiropractor. But not getting any straight answers. Just word salads.

 

[DeannaTS]

From what other instructors say as sometimes it is uncomfortable, you can put down extra cushion or if just lifting legs, you can place your hands under your bone, I have done this a few times. But if using arms then extra cushion is good. some people just have this issue while others don't. I am assuming your talking about the side/lower bone. Not sure if this helps or not.

I'm talking about the pubic bone right in the center. I do put extra cushion but was wondering if it does anything to mess up alignment.

 

[DeannaTS]

Hope you find help trying suggestions above. Please let us know the outcome. I enjoyed thinking through your issue. Really interesting question

Thanks for the responses. Greatly appreciated!

 

[DeannaTS]

It used to hurt my pubic bone but doesn't now. I don't have a lot of flexibility in my back so my range of motion when going up into back extension is limited. I focus on extending my arms and legs out in opposite directions and engaging my abs first before coming up into back extension. I only lift to where I can feel the back engage. If I try to go further, it hurts my back. If I don't extend my arms and legs first and then allow my legs to come up too high, then it gets me in my pubic bone. You may need to experiment. Try lifting just your arms and then just your legs and see if you experience pain. If you are okay with this but experience the pain when you lift both arms and legs, try not lifting as high with your legs. Or try lifting one arm and the opposite leg only and see how that feels. If none of this helps, then you may need to modify with the kneeling superman that Nathalie posted above.

I may just modify with the kneeling version. Thanks for your responses!

 

[DeannaTS]

I don't have any issue with my pelvis bones while executing superman.

Is it related to lower back? The answer is it's supposed to strengthen your lower back and other muscles part of core.

You try short lever superman lying on your tummy by folding your arms and placing your suppinated hands underneath your chin. See how you feel.

Another option is this below and build up to the point of not feeling the discomfort. Hope it helps.

Kneeling superman

I'll probably do this modification. Or do them on my stability ball. Thanks!!!

 

[nckfitheart2009]

I'll probably do this modification. Or do them on my stability ball. Thanks!!!

Regardless of the option you choose, please let us know. You could even do them all, paying attention to how you feel and how your body respond. You might then learn about yourself , about your own anatomical-mechanical movement.

Superman is great and work the posterior chain.

 

[nckfitheart2009]

I'll probably do this modification. Or do them on my stability ball. Thanks!!!

Which version are you going to do.

Are you planning to start from placing your feet on the wall?
Are you planning to do it unilaterally using on leg as a prop? that is another option.
Regardless of the option you choose, your hamstring will join the party! it will bark more on some of those
options lol it's your workout, you choose.

 

[nckfitheart2009]

Yes. Before I lift, I am focusing on lengthening my legs and arms away from my torso, this engages the glutes. If I lift my legs my glutes are more engaged than when just lifting my arms.

I tend, without thinking, to start from my guts , then I lift the rest (arms and legs)