Exercises
Child’s Pose
What it does: Stretches the lower back, hips, and spine; releases tension in the shoulders.
How to do it:
1. Kneel on the floor with your big toes touching and knees spread apart.
2. Lower your chest toward the floor while extending your arms forward.
3. Rest your forehead on the ground and hold for 30 seconds to 1 minute.
Cat-Cow Stretch
What it does: Improves spinal flexibility and strengthens back muscles.
How to do it:
1. Start on your hands and knees in a tabletop position.
2. Inhale and arch your back (Cow), lifting your head and tailbone.
3. Exhale and round your spine (Cat), tucking your chin and pelvis.
4. Repeat for 8-10 slow cycles.
Wall Angels
What it does: Strengthens upper back muscles and improves shoulder mobility.
How to do it:
1. Stand with your back against a wall, feet a few inches away, and arms at 90 degrees.
2. Slowly raise your arms up, keeping them and your back pressed to the wall.
3. Lower back down and repeat 10-12 times.
Chin Tucks
What it does: Strengthens neck muscles and aligns the head with the spine.
How to do it:
1. Sit or stand with a neutral spine.
2. Gently tuck your chin in as if making a “double chin.”
3. Hold for 5 seconds, release, and repeat 8-10 times.
Plank
What it does: Strengthens core muscles, supporting the spine for better posture.
How to do it:
1. Start in a push-up position with forearms and toes on the ground.
2. Keep your body in a straight line from head to heels.
3. Hold for 20-60 seconds and repeat 2-3 times.
Doorway Stretch
What it does: Opens up the chest and shoulders, countering slouching.
How to do it:
1. Stand in a doorway with your hands at shoulder height on the frame.
2. Step one foot forward and gently lean through the doorway.
3. Hold for 20-30 seconds and switch legs.
Reverse Plank Bridge
What it does: Strengthens the lower back, glutes, and shoulders; stretches the chest.
How to do it:
1. Sit on the floor with legs straight and hands behind you, fingers pointing forward.
2. Lift your hips off the ground, creating a straight line from head to toes.
3.Hold for 15-30 seconds and repeat 2-3 times.
Seated Spinal Twist
What it does: Improves spinal flexibility and relieves tension in the back.
How to do it:
- Sit on the floor with one leg extended and the other bent, placing the foot outside the opposite thigh.
- Place your opposite elbow on the outside of the bent knee and twist toward it.
- Hold for 20-30 seconds and switch sides.
Glute Bridge
What it does: Strengthens the glutes and lower back, stabilizing the pelvis.
How to do it:
1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips until your body forms a straight line from knees to shoulders.
3. Lower slowly and repeat 10-12 times.
Scapular Squeeze
What it does: Strengthens upper back muscles to prevent rounding of the shoulders.
How to do it:
1. Sit or stand with a neutral spine.
2. Squeeze your shoulder blades together, holding for 5 seconds.
3. Release and repeat 10-15 times.
Thoracic Extension on Foam Roller
What it does: Mobilizes the upper back and relieves tightness from slouching.
How to do it:
1. Lie on your back with a foam roller placed under your upper back, knees bent.
2. Support your head with your hands and gently arch your upper back over the roller.
3. Move up and down slowly, pausing on tight spots.