Alternating Prone Extensions (Superman Exercise)

Adduction

(1) Lifting phase — action(s) @ the shoulder girdle?

Flexion

(1) Lifting phase — action(s) @ the shoulder joint?

Extension

(1) Lifting phase — action(s) @ the trunk & hip joint?

Hip extensors — gluteus maximus, semitendinosus, semimembranosus, biceps femoris

(1) Lifting phase — agonists @ the hip joint?

Shoulder girdle adductors — trapezius, rhomboids

(1) Lifting phase — agonists @ the shoulder girdle?

Shoulder joint flexors — pectoralis major (clavicular head or upper fibers), deltoid, coracobrachialis, biceps brachii

(1) Lifting phase — agonists @ the shoulder joint?

Trunk extensors — erector spinae, splenius, quadratus lumborum

(1) Lifting phase — agonists @ the trunk?

Abduction

(2) Lowering phase — action(s) @ the shoulder girdle?

Extension

(2) Lowering phase — action(s) @ the shoulder joint?

Flexion (return to neutral relaxed position)

(2) Lowering phase — action(s) @ the trunk & hip joint?

Hip extensors (eccentric contraction) — gluteus maximus, semitendinosus, semimembranosus, biceps femoris

(2) Lowering phase — agonists @ the hip joint?

Shoulder girdle adductors (eccentric contraction) — trapezius, rhomboids

(2) Lowering phase — agonists @ the shoulder girdle?

Shoulder joint flexors (eccentric contraction) — pectoralis major (clavicular head or upper fibers), deltoid, coracobrachialis, biceps brachii

(2) Lowering phase — agonists @ the shoulder joint?

Trunk & cervical spine extensors (eccentric contraction) — erector spinae, splenius, quadratus lumborum

(2) Lowering phase — agonists @ the trunk?

Open chain

Is alternating prone extensions an open or closed kinetic chain exercise?

Lifting phase to raise upper & lower extremities

What is the 1st phase of alternating prone extensions?

Lowering phase to relaxed position

What is the 2nd phase of alternating prone extensions?

Shoulder joint, shoulder girdle, trunk, hip joint

What joints are involved in performing alternating prone extensions?