The Back

Prone Superman

Lie face down in the floor with arms extended in front of you with your hands above your head.

In a smooth and slow motion, raise both arms and both legs off the floor. Use your back muscles, not your leg and arm muscles, to do the work.

Hold for a count of two and then slowly lower your arms and legs.

Plank

Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

Hold this position for 10 seconds. Release to floor.

Over time work up to 30, 45, or 60 seconds.

Side Plank

Lie on one side with your legs straight and prop up your upper body on your forearm. Raise your hips so your body forms a straight line from your head to your heels.

If you want to make it harder elevate your feet or add a torso rotation.

Cat and Cow

Start on all fours with your neck neutral.

Your palms should be directly under your shoulders, and your knees should be directly under your hips.

On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.

After 3-5 seconds, exhale, and return to a neutral spine position.

Then turn your face toward the sky, allowing your back to sink toward the floor. Hold for 3-5 seconds. Repeat this sequence 5 times

Thread The Needle

HOLD 30 SECONDS EACH SIDE

Setup: 1) Start in a tabletop position, with wrists under shoulders and knees under hips, with a neutral spine.

Movement: 1) Lift the right hand towards the ceiling. 2) Pull the right shoulder towards the ground, tucking the right hand behind the left as you do so. 3) Hold the stretch with right ear and shoulder resting on the floor,.4) Repeat on the other side.

TIP: Make sure that your weight is evenly distributed across your knees, shoulder, and hand touching the floor.

Seated Lower Back Stretch

1) Sit on the floor with your legs in front of you with your heels on the ground. Hug your thighs with your arms. Movement: Lean forward, bringing your chest to your thighs. Curve the back bring your chin to your chest. Hold. TIP: If you feel discomfort due to your spine on the floor, this stretch can be done on a mat of sweater. Hold 60 seconds