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.
Engage your core and back muscles with a classic plank. Hold for 30 seconds to 1 minute. Feel the burn in your spine.
Relieve tension by sitting back on your heels and reaching forward. This stretches and relaxes your spine.
On hands and knees, extend one arm and the opposite leg. Hold for a few seconds, then switch. Repeat 10 times on each side.
Lie face down, lift arms and legs off the ground simultaneously. Hold for a few seconds, lower, and repeat for 12 reps.
Lay on your back, lift your hips towards the ceiling. Squeeze your glutes at the top. Repeat for 15 reps.
Strengthen the side muscles supporting your spine. Hold a side plank for 20 seconds on each side.
Lay on your back, tilt your pelvis upward, then downward. Repeat for 15 reps to engage and strengthen your lower spine.
Sit with legs extended, twist your torso to one side, hold, then switch. This promotes flexibility in your spine.
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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