The Superman/Batman/Aquaman exercises are part of the Dynamic Core Stability Program. They are targeted exercises to build stability in the core including the upper back and rotator cuff.
Begin prone on a stability ball with your back flat.
To perform the Superman, simply extend both arms out with your thumbs pointed up. Make sure the pause at the top of the movement and pinch your shoulder blades.
To perform the Batman, simply extend your arms back by your hips with your palms facing the floor at the end of the movement. Make sure to pause at the end of the movement and pinch your shoulder blades.
To perform the Aquaman, alternate your arms with one forward and the other back. Make sure to pause at the end of the movement and pinch your shoulder blades.
Perform each exercise 10 to 15 repetitions 3 days per week to daily.
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