Foam Roller Spinal Exercise:
Lie on a 36-inch foam roller with your head, spine, and tailbone resting on top. Allow gravity to pull your shoulder blades down while lying there for five minutes, helping to align your spine.
Stationary Lunges:
Perform stationary lunges by stepping forward into a lunge position, ensuring your spine remains straight throughout the movement. Alternate legs and aim for 10 reps per side.
Isometric Lunges (or Split Squats):
Practice isometric lunges by holding a half-kneeling position with one knee just above the ground. Maintain this position for 5-10 seconds per leg, gradually increasing to 30 seconds.
Heel Raises (Calf Raises):
Stand with feet hip-width apart and lift both heels off the ground, rising onto the balls of your feet. Lower back down in a slow, controlled motion. Complete 3 sets of 10 repetitions.
Heel-Toe Walk (Tightrope Walk):
Walk in a straight line as if on a tightrope, placing the heel of your front foot directly in front of the toe of your back foot. Repeat for 10 steps in each direction for three sets.
One-Leg Standing With Eyes Closed:
Stand on one leg with your eyes closed to challenge your balance. Start with 5-10 seconds and progress to longer durations as you improve.
Single-Leg Romanian Deadlift:
Balance on one leg while hinging from the hips and reaching forward with both arms. Return to the standing position and repeat on the other leg.
High Plank With Shoulder Taps:
Start in a high plank position and alternate tapping each hand to the opposite shoulder while keeping your hips stable. Aim for 10 reps per side.
Bird Dogs:
Start on all fours and extend one arm forward while simultaneously extending the opposite leg behind you. Alternate sides for five reps on each side, focusing on maintaining a flat back.