Spine Recovery
Exercises
1. Head Rolls
- Sit or stand with weight evenly distributed and bring your chin toward your chest
- Roll your head to the right until your ear is over your shoulder and hold for 5 seconds
- Roll back toward chest and then to the left shoulder, holding 5 seconds
- Roll your head clockwise three times, then reverse direction three times
2. Kneeling Back Extension
- Begin on hands and knees with shoulders over hands
- Rock forward, round shoulders, and allow low back to drop
- Hold for 5 seconds
- Rock backward, sit toward heels, extend arms and hold for 5 seconds
3. Sitting Rotation Stretch
- Sit on floor with legs straight and cross one leg over the other
- Twist toward the bent leg and place hand behind for support
- Use opposite arm to deepen the stretch
- Hold for 30 seconds and repeat on the other side
4. Modified Seat Side Straddle
- Sit with one leg extended and the other bent
- Bend from hips toward extended leg and reach toes
- Round spine and bring head toward knee
- Hold 30 seconds, relax, and repeat on other side
5. Knee to Chest
- Lie on your back on the floor
- Bring one knee toward chest and pull gently
- Tighten abdominals and press spine into floor
- Repeat on other side, then both legs together
6. Bird Dog
- Begin on hands and knees
- Raise one arm to shoulder height
- Extend opposite leg straight back
- Hold 15 seconds and repeat opposite side
7. Plank
- Lie on stomach with forearms on floor
- Lift hips and knees off floor
- Keep body straight and hold 30 seconds
- Lower slowly and rest before repeating
8. Hip Bridge
- Lie on back with knees bent and feet flat
- Lift pelvis to form straight line
- Hold for 15 seconds
- Lower slowly and repeat
9. Abdominal Crunch
- Lie on back with knees bent
- Lift head and shoulders off floor
- Hold for 2 seconds
- Lower slowly and repeat
10. Back Extension
- Lie face down with arms extended
- Pull abdominals in
- Lift opposite arm and leg slightly
- Hold 5 seconds and alternate sides
