Core Strengthening:
- Bird-Dog – On all fours, extend one arm and the opposite leg. Hold for a few seconds.
- Plank – Hold a plank position for 20-30 seconds.
- Side Plank – Hold a side plank position for 20-30 seconds per side.
- Bicycle Crunches – Lie on your back, bring your knees toward your chest, and perform a cycling motion.
- Pelvic Tilt – Lie on your back, bend your knees, and tilt your pelvis up and down.
Lumbar Strengthening:
- Superman – Lie on your stomach and lift your arms and legs off the ground.
- Bridges – Lie on your back, bend your knees, and lift your hips.
- Hip Hinge – Stand with feet shoulder-width apart, hinge at the hips, and reach forward.
- Wall Sit – Lean against a wall, slide down into a squat, and hold.
- Single-Leg Deadlift – Hold a light dumbbell and hinge at the hips while lifting one leg back.
Flexibility and Stretching:
- Cat-Cow Stretch – On all fours, alternate between arching and rounding your back.
- Child’s Pose – From all fours, sit back on your heels and reach your arms forward.
- Knee-to-Chest Stretch – Lie on your back and pull one knee toward your chest.
- Hamstring Stretch – Sit with one leg extended, reach for your toes.
- Piriformis Stretch – Lie on your back, cross one ankle over the opposite knee, and pull the knee toward your chest.
Balance and Stability:
- Bosu Ball Squats – Perform squats standing on a Bosu ball.
- Single-Leg Stand – Stand on one foot for 20-30 seconds.
- Stork Swim – Stand on one leg and perform a swimming motion with your arms.
- Yoga Tree Pose – Stand on one foot, place the other foot on your inner thigh, and hold.
- Bosu Ball Plank – Perform a plank with your arms on a Bosu ball.
Mobility:
- Hip Circles – Stand with your hands on your hips and make circles with your hips.
- Ankle Rolls – Lift one foot and roll your ankle clockwise and then counterclockwise.
- Spinal Twist – Sit on the floor, cross one leg over the other, and twist your torso.
- Lunge Stretch – Step into a lunge position and hold.
- Quadruped Rotation – On all fours, place one hand behind your head and rotate your spine.
Low-Impact Aerobic Exercise:
- Walking – 20-30 minutes at a moderate pace.
- Stationary Bike – 20-30 minutes at a moderate pace.
- Swimming – Freestyle or backstroke for 20-30 minutes.
- Elliptical Trainer – 20-30 minutes at a moderate pace.
- Rowing Machine – 15-20 minutes at a moderate pace.
Decompression:
- Inversion Table – Invert for a few minutes (consult a healthcare provider first).
- Hang from a Pull-Up Bar – Dangle from a pull-up bar for 20-30 seconds.
- Skull Rocker – Lie on your back and rock your skull gently from side to side.
- Spinal Decompression Stretch – Hang from a bar and allow your spine to stretch vertically.
- Legs-Up-the-Wall Pose – Lie on your back with your legs up against a wall.
