Super Hero and Half Airplane (B)

SUPER HERO and HALF-AIRPLANE (from hands and knees or stability ball) I endorse Super Hero and Half-Airplane (from hands and knees or from a stability ball) as exercises to improve strength and endurance in the muscles that connect to and support the spine. 

These exercises, done from hands and knees or from stability ball, are good to teach athletes neutral spine—aligned spine from head to tail bone. Strength, endurance, and neuromuscular control of back muscles is important to safely perform Hip Hinge and Dead Lift (see “Best and Worst Lower Body Strength Exercises for Athletes”) as well as safe and efficient jumping mechanics, sprinting mechanics, lateral movement, and many other important actions in sports.

Note: Never do Super Hero or Half-Airplane from the floor on your stomach because those positions force the spine into hyperextension.

Super Hero:

1. Kneeling on the floor, hands stacked directly beneath your shoulders and knees directly beneath your hips, push your hips back to engage low back muscles.
2. Retract your shoulder blades toward one another to engage the upper back muscles.
3. Tighten muscles around mid-section (as if expecting a punch to the gut).
4. Extend your left leg back, parallel to the floor, checking to ensure hips are level and extend your right arm forward, parallel to the floor, checking to ensure shoulders are level.
5. Hold for 10-20 seconds, then repeat on the opposite side.

Half Airplane:

Follow cues for Super Hero (above) only extend your arm to the side (perpendicular to your body) instead of forward.

Note: How to choose the correct size stability ball for this exercise is to have knees at about 90 degrees when seated on the ball.

Notes and Cues for Super Hero from a Stability Ball:

• Prone (face down) on a stability ball, place hands and feet on floor, hands stacked directly beneath your shoulders.
• Extend your left leg back, parallel to the floor, and extend your right arm forward, parallel to the floor, checking to ensure shoulders are level.
• Hold for 10-20 seconds, then repeat on the opposite side.
• You may also perform Half Airplane form a Stability Ball by extending your arm to the side (perpendicular to your body) instead of forward.