Improve your posture, relieve stiffness, and keep your back healthy with the best exercises to align your spine. This easy-to-follow routine is perfect for beginners and can be done at home.
Exercises included:
Cat–Cow Stretch Bird Dog Exercise Bridge Pose Standing Wall Angels Child’s Pose Plank Hold Thoracic Extension on Foam Roller Cobra Stretch Side-Lying Leg Lifts Superman Hold
Practice these exercises regularly to strengthen your core, improve spinal flexibility, and maintain a straight, pain-free spine.
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00:00Hi everyone, welcome back to Mobile Physio, your home for simple, science-backed physiotherapy tips.
00:06Today, I'll show you a complete routine of the best exercises to align your spine, improve posture, and ease everyday stiffness.
00:14Whether you're desk-bound, on your feet all day, or simply want a healthier back, these moves will help restore balance and keep your spine happy.
00:22Cat-Cow Stretch. Start on all fours, hands under shoulders, knees under hips, inhale, arch your back, chest forward, exhale, round your spine, tuck chin, repeat for 8-10 slow breaths.
00:36Bird Dog, from hands and knees, extend right arm and left leg, keep hips level, spine neutral, hold 5 seconds.
00:43Switch sides, perform 8-12 reps each side, bridge pose, lie on your back, knees bent, feet hip-width apart, press through heels, lift hips until your body forms a line from shoulders to knees, hold 20-30 seconds, repeat 8-10 times, standing wall angels, stand with back, head, and hips against wall, raise arms like a goalpost, slide them up and down slowly, perform 10-12 controlled reps.
01:10Child's Pose. Kneel on the floor, sit back on your heels, and stretch your arms forward on the mat.
01:17Lower your chest toward your thighs, relaxing your forehead to the floor, breathe deeply, feeling a gentle stretch along your spine and sides.
01:25Plank Hold. Start on your forearms or hands, keeping your body in a straight line from head to heels, engage your core, glutes, and legs to prevent sagging or arching, hold the position steadily, breathing normally for 20-60 seconds, thoracic extension on the floor.
01:40Lie on your back with a foam roller under your upper spine, support your head, bend knees, feet flat, gently extend over the roller, then return to neutral, repeat 8-10 times, cobra stretch.
01:53Lie face down, hands under shoulders, press into hands, lifting chest while keeping hips on the floor, hold 15-30 seconds, repeat 3-5 times, side-lying leg lifts, lie on your side, bottom arm supporting head, lift top leg slowly.
02:09Keeping hips stacked, perform 10-15 reps per side, superman hold, lie face down on the floor with arms extended in front of you and legs straight, simultaneously lift your arms, chest, and legs off the ground, engaging your back and glutes, hold for 3-5 seconds, then slowly lower, repeat 10-12 times, practice these exercises 3-4 times a week to help your spine stay aligned and pain-free.
02:34If you found this routine useful, give it a thumbs up, subscribe to Mobile Physio, and share it with friends who need a healthier back.
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