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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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.

[@marieracal5393]

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❤

[@cwb348]

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!

[@deborahachen7214]

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!

[@MrsCee122]

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!

[@tahitihawaiiblue]

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

[@mrs.b7037]

Thank you! This is so helpful and important-especially as a yoga practitioner!

[@janetcarter1870]

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

[@jennoc3503]

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

[@nicolelee2205]

Thanks for this. I'd only just added the locust in and a couple of other new exercises to a long standing routine and did indeed get a really sore lower back.

[@wandayonder9772]

Thanks for this advice. It makes a lot of sense.

[@magpiegirl3783]

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.

[@lorill2631]

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 🙏🏻

[@bettycesky4947]

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.

[@nsheikh9710]

Thank you. Glad I watched your video!

[@saram.3364]

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!

[@dianebakermason5535]

Good lord, I had no idea! Thank you.

[@hopewilson14]

Thank you! Very helpful.

[@tinali5309]

Thank you so much for telling us.

[@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.

[@selma5885]

Not sure if I posted this already. Confused since Dr. Loren Fishman's yoga osteoporosis included this post and he recommends it. Said there were no injuries with his poses for those with osteoporosis.

[@mobiwarren]

I also felt confused. I only started doing the locust pose a couple years ago because it is included in Dr. Fishman's osteoporosis set. I am 70 and have no pain when I do the pose and no pain in my lower back at other times, but yikes! I am going to switch to these modified versions as Margaret seems to have deeply researched this.

[@ehcblamp618]

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.

[@noellekavanagh5441]

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!

[@margaretmartinpt]

Glad to hear it was helpful

[@USAtoElsewhere]

Thank you Margaret. I can't see getting pillows for just one exercise so I'm going to find out which stretching exercises replace the superman.

[@mariasaranti5168]

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

[@seb-1099]

It depends for people. To me this one made my back strong. Dokng this excercise for a while an keep doing it.

[@donnaa.8987]

Margaret, would you suggest how many reps for each exercise along with how many seconds to hold each rep for a person just beginning. So appreciate your time and expertise!

[@debbeleigh1930]

Thank you ❤

[@sophieg8522]

Great video!

[@joanshaw1520]

WOW !! Thank you.

[@biritsimonsen]

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.

[@Gmarie4612]

As someone who has practiced yoga for years I appreciate this lesson. I am now 70 and realizing I need to be careful about certain poses. I have arthritis in my lower spine including the facet joint so I appreciate the modification as I the locust pose has always been a favorite. Where do you purchase the pillows used in this video? Most bed pillows are too bulky and thick.

[@carolmurray1224]

I also don’t have pillows of the size that she used, folding my yoga blankets to the right thickness works for me.

[@teresacrowley4076]

Hi Margaret. Is it safe for me to do this version of superman, as I have been recently diagnosed with hiatus hernia?

[@shingalani]

Does the Cobra pose fall into this category? (ie too compressive)

[@lisadixon5886]

What about poses such as cobra, camel and boat, they seem to do the same thing?

[@patwilson3604]

After a L5S1 disc injury a number of years ago I was told to do the Mackenzie maneuver which is basically a small locust which was therapeutic. I have continued to do this for many years. Thoughts? Thank you.

[@scholasticacooney6830]

What is the benefit of the (modified) superman?

[@maryhoffman9551]

Is Sphinx pose safe for osteoporosis or must that also be done with a cushion under the abdomen?

[@kathyfreedlund3513]

I want to know this as well.

[@kathyfreedlund3513]

Is sphinx pose safe when unsupported by a pillow? It’s where you are prone with elbows under shoulders and a back extension.

[@vtrep737]

Is Sphinx pose ok to do or does it compress lower back?

[@robyn3349]

I have seen babies do the Superman Pose/ Flying Baby Pose many times. I am guessing it is appropriate for their stage of development.

[@suzannepepping3438]

Confused...locust is one of the 12 poses for osteoporosis bone density study and recommended

[@maryhoffman9551]

I had the same thought. I’ve been doing that series of poses for osteoporosis. Now wondering if any other poses in that routine are not recommended.

[@sofikoundourakis910]

Why Ms Margaret never answer the questions? I did a video visit with her,I payed her products and I don't understand why she doesn't answer.

[@calliegrls]

That study had 741 participants of which 227 were complient. Additionally, only 83% 741 original participants had Osteoporosis or osteopenia, which means of the 227 that were compliment we do not know how many actually had low bone density. We also do not know from this study if the complient participants were on any medication for their Osteoporosis or what risk factor they fell into. Just some valuable information to help you make your own informed decision.

[@marybethfitch8715]

I also recently started doing Fishman's 12 poses for osteoporosis, which includes Locust, so I'm concerned about this as well. I had back surgery many years ago and don't want to do anymore damage to my lumbar spine. Maybe this type of pose is beneficial for osteoporosis but not for your discs?

[@calliegrls]

@marybethfitch8715 have a look at the true findings on that study I mention above. The variation offered by Margaret is a great option instead!

[@TheReddi]

Going by this, one cannot do Bow pose, wheel pose also..by the way Superman pose is taught to improve your swimming as well.. all these years i have been hurting my back ?