Two great exercises to complete in the mornings and before bed, as well as, to warm up the spine before more intense activities.
-Begin on all fours in a tabletop position. Cat/Camel- Let your back arch up, then let your belly sink toward the floor. Side Bend- Bend side to side while avoiding any flexion or extension of the spine. (DO NOT move into any painful range of motion, e.g. if suffering from disc pain avoid flexion).
The Bird Dog exercise increases low back muscle strength and coordination.
-Begin either by standing or in a tabletop position (on all fours). Begin by extending one leg at a time while keeping the back straight and level. Once this becomes easy, extend the leg and opposite arm simultaneously (repeat the other side). Hold 1-4 seconds/ 8-12 Repetitions/ 2x per day.
The Dead Bug is a safe core exercise that targets the abdominals and surrounding core musculature.
-Lying on your back with your arms and hands in a table top position, extend one leg at a time without touching the ground (ensure to keep the low back and pelvis aligned). Once this becomes easy, extend the leg and opposite arm simultaneously (repeat the other side). Hold 1-4 seconds/ 8-12 Repetitions/ 2x per day.