Strengthen Your Spine With These 10 Exercises

Exercise 1: Cat-Cow Stretch

Begin with a gentle stretch. On all fours, arch your back up like a cat, then dip it down like a cow. Repeat for 10 reps.

Exercise 2: Plank

Engage your core and back muscles with a classic plank. Hold for 30 seconds to 1 minute. Feel the burn in your spine.

Exercise 3: Child’s Pose

Relieve tension by sitting back on your heels and reaching forward. This stretches and relaxes your spine.

Exercise 4: Bird-Dog

On hands and knees, extend one arm and the opposite leg. Hold for a few seconds, then switch. Repeat 10 times on each side.

Exercise 5: Superman Pose

Lie face down, lift arms and legs off the ground simultaneously. Hold for a few seconds, lower, and repeat for 12 reps.

Exercise 6: Bridge

Lay on your back, lift your hips towards the ceiling. Squeeze your glutes at the top. Repeat for 15 reps.

Exercise 7: Side Plank

Strengthen the side muscles supporting your spine. Hold a side plank for 20 seconds on each side.

Exercise 8: Pelvic Tilts

Lay on your back, tilt your pelvis upward, then downward. Repeat for 15 reps to engage and strengthen your lower spine.

Exercise 9: Seated Spinal Twist

Sit with legs extended, twist your torso to one side, hold, then switch. This promotes flexibility in your spine.

Exercise 10: Cobra Stretch

Lie on your stomach, lift your chest off the ground, and hold. Feel the stretch in your spine. Repeat for 10 reps.


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