Spinal Alignment Exercise:
Utilize a foam roller or rolled-up towel to align your spine by lying lengthwise on it, allowing gravity to pull your shoulder blades down for five minutes.
Stationary Lunges:
Perform lunges with proper form, focusing on keeping your spine straight as you lower your body.
Isometric Lunges (or Split Squats):
Engage in isometric lunges by holding a half-kneeling position with one knee just above the ground, ensuring your spine remains straight.
Heel Raises (Calf Raises):
Strengthen your calf muscles and improve balance by lifting both heels off the ground while maintaining a neutral spine.
Heel-Toe Walk (Tightrope Walk):
Enhance balance by walking in a straight line as if on a tightrope, ensuring your spine remains aligned throughout.
One-Leg Standing With Eyes Closed:
Challenge your balance by standing on one leg with your eyes closed, focusing on maintaining proper spinal alignment.
Single-Leg Romanian Deadlift:
Improve balance and strengthen the lower body by performing single-leg deadlifts while keeping your spine straight.
High Plank With Shoulder Taps:
Enhance core stability and balance in a high plank position by alternating tapping each hand to the opposite shoulder while maintaining a neutral spine.