Roll Down Plank
The journey begins with the roll down to plank exercise, which is a fundamental movement that combines core engagement with spinal mobility. Begin by standing
tall, feet hip-width apart, and then slowly start to lower the chin towards the chest, allowing the head to relax. Continue to roll the upper body down, vertebra by vertebra, stretching the arms towards the floor. Once the hands reach the floor, walk them out to a plank position. Remember to maintain a straight line from head to heels in the plank, engaging the core muscles, and avoiding sagging in the hips. Hold this position for a few breaths, then begin the return journey, reversing the movement. Return to standing, rolling up slowly, feeling each vertebra connecting, and engaging the core.
Rolling Like Ball
Next is the rolling like a ball exercise, focusing on spinal articulation and core strength. Start by sitting tall with knees bent and feet lifted off the floor. Hold the back of your thighs. Engage the core to round the spine, forming a ball shape. Inhale to prepare, and then exhale to roll back onto the upper back, keeping the core engaged and maintaining the rounded shape. Avoid rolling onto the neck. Inhale to roll back up to the starting position, using the core to control the movement. This exercise is a gentle massage for the spine, improving flexibility and core strength. Repeat this motion several times, focusing on controlled movements and maintaining a rounded posture. The key is to prevent any strain on the neck.
Seated Spine Twist
The seated spine twist exercise is excellent for spinal mobility and improving rotational strength. Sit tall with legs extended or crossed. Inhale to lengthen the spine, and then exhale as you gently twist your torso to one side. Place your hand behind you for support and use the other hand to gently encourage the twist, while keeping the spine straight. Inhale to return to the center, and then repeat on the other side. The aim is to maintain length in the spine and to avoid hunching. The twisting movement is a great way to release tension in the back muscles, to increase circulation, and to improve posture. It helps to enhance the flexibility of the spinal muscles, making your core stronger as well.
Leg Pull Front
Lastly, the leg pull front is a core-strengthening exercise that also works the arms and shoulders. Begin by sitting tall with legs extended and hands placed behind the hips, fingers pointing forward. Push through the palms to lift the hips off the floor, forming a straight line from head to heels. Engage the core, keeping the body stable. Lift one leg, extending it towards the ceiling while maintaining the lifted hip position. Then, lower the leg, and repeat the movement with the other leg. This exercise demands strength, balance, and stability. The focus is on maintaining a lifted and stable position throughout the exercise. This movement also helps enhance shoulder strength and stability. This is a great whole-body workout in a short amount of time, which will make you feel better.
