1. Spine Strengthening And Stretching
What to do: Gently put your knees on one side with your head in the opposite direction. Your shoulders should stay fixed to the floor. Stay in this position for 10 minutes and repeat on the opposite side.
Reps: 4 times
What to do: From the starting position, stretch your right leg, and bend your left leg. Tilt your bended knee outward and your head tilt inward. Your shoulders should stay fixed.
Reps: 20 times
What to do: Gently, one by one tilt your knees first to one side and than to other. Simultaneously turn your head in the opposite direction. If performed correctly, you’ll feel lightly stretching in your lower back.
Reps: 10 tilts without breaks
2. Thoracic Spine Strengthening
What to do: From the starting position, breathe freely like you’re meditating. Arch your back, and stay in this position for 15 or 30 seconds. Here you will feel your abdominal muscles, if your abs are weak your stomach can bulge and your spine can shift forward. Also you can do another variation, from the starting position, bend your back toward the floor. Fix this position for 15 or 30 seconds.