Spine & Posture Exercises

Many of the activities you do on a daily basis tend to put stress and strain on your back. Doing stretches and other spine-strengthening exercises daily can help alleviate pains associated with stress on your back muscles as well as improve posture and keep the spine in line to prevent further strain or injury.

  1. The Press-Up

    • The press-up is a healthy and easy exercise to help build flexibility and strengthen your spine that won't strain your back. Starting from a push-up position, bend your back as if you were doing a standing back bend. You can then do a reverse of this exercise by lying flat on the ground and reaching your arms back while bringing your feet up to meet your hands and grabbing onto your ankles. Make sure to keep your back relaxed during both exercises and repeat several times throughout the day to keep good posture and increase support for your spine.

    The Cobra

    • The Cobra is a yoga position that works to stretch and strengthen your spine. This is a fairly simple exercise and can be done in the morning to energize you or at night to relax you. Lay stomach-down on the floor and place your palms flat on the ground under your shoulders. You then push up as though you were doing a push-up, but keeping your legs flat on the ground. Extend as far as you can, feel the stretch, then lower yourself back down. Repeat this exercises at least five times.

    Child's Pose

    • Child's Pose is another yoga position recommended for the strengthening and stretching the spine. This particular move works to stretch the lumbar spine and the upper spine. You begin this exercise on your hands and knees with a flat back. You then move your body backwards, sitting your butt over your heels and keeping your arms outstretched in front of you with your palms on the ground. Let your head drop and relax, you will feel the stretch in your back and shoulder area as you hold the position for 15 to 30 seconds. You should repeat Child's Pose at least 5 times.

    Side Twists

    • The side twist is a great way to relax after a day of tension building up in the spine and back. This move helps to stimulate the upper spine and release tension. Begin by sitting on your heels and placing your hands on your shoulders. As you inhale twist to the left and as you exhale, twist to the right. As you twist your upper body, also twist your head along in the same direction. You will gradually begin to feel an increase in your rotation ability. This exercise can also be done in your chair at work or standing up. The side twist should be executed for a minute or two, or about 26 times.