(Daily or Every Other Day)
All exercises are spine-safe, low-impact, and can be done at home with no equipment.
✅ Warm-Up (5 minutes)
Helps activate muscles and increase spinal mobility.
Cat-Cow Stretch (Spinal mobility)
8–10 slow reps
Inhale as you arch your back, exhale as you round it
Pelvic Tilts (Supine)
Lie on your back, knees bent
Gently flatten your lower back into the floor, then release
10–15 reps
Marching Glute Bridges
Lift into a glute bridge
Hold and alternate lifting one foot at a time
10 total steps (5 each side)
隣 Core Stability (10–15 minutes)
These focus on deep core muscles (like the transverse abdominis), not just “abs”.
Dead Bug (Modified)
Lie on back, arms and legs up
Lower one arm and opposite leg, keeping your back flat
8–10 slow reps per side
Bird-Dog (on all fours)
Extend opposite arm and leg
Hold 3–5 seconds, keeping hips level
8 reps per side
Side Plank (Modified on Knees or Full)
Hold for 15–30 seconds per side
2 sets
Glute Activation & Strength (10 minutes)
Glute Bridges
Squeeze glutes to lift hips
3 sets of 12
Clamshells (with or without resistance band)
Lie on side, knees bent, lift top knee
2 sets of 12 per side
Wall Sits (Glute + Core + Quad)
Hold for 30–45 seconds
2 sets
Step-Ups (If you have stairs or a stable surface)
Step up with control, alternating legs
10 per leg
律 Cool Down (3–5 minutes)
Child’s Pose
Hold for 1–2 minutes
Thread-the-Needle Stretch
Targets upper back and thoracic rotation
Figure-4 Stretch (Glutes)
Cross ankle over opposite knee, pull gently toward chest
易 Additional Tips:
Focus on form over reps — slow, controlled movement is key for stability.
Stay consistent — even 15–20 minutes a day makes a big difference.
If pain flares during any move, stop and regress (e.g., try fewer reps, shorten range).
Combine with occasional walking, spine-friendly yoga, or swimming if possible.
