Exercises to Promote a Healthy and Pain-Free Spine

Cat-Cow Pose

This yoga pose helps to stretch and strengthen the muscles in your back, neck, and shoulders.

Superman

This exercise strengthens the muscles in your lower back, glutes, and hamstrings. It also helps to improve core stability.

Bird Dog

This exercise strengthens the muscles in your back, core, and hips. It also helps to improve balance and coordination.

Plank

This exercise strengthens the muscles in your core, back, shoulders, and arms. It also helps to improve balance and stability.

Bridge

This exercise strengthens the muscles in your glutes, hamstrings, and lower back. It also helps to improve core stability and posture.

Side Plank

This exercise strengthens the muscles in your obliques, back, and hips. It also helps to improve core stability and balance.

Knee-to-Chest Stretch

This stretch helps to lengthen the muscles in your lower back and hamstrings. It also helps to improve flexibility and range of motion.

Lower Back Rotational Stretch

This stretch helps to improve flexibility and range of motion in your lower back.

Pelvic Tilt

This exercise helps to strengthen the muscles in your lower back and core. It also helps to improve posture.

Partial Abdominal Curl

This exercise strengthens the muscles in your upper abs. It also helps to improve core stability.