Three major ligaments, along with your erector spinae muscles, work together to stabilize your spine and promote ease of mobility. It is important to target these stabilizers with flexibility and strengthening exercises to prevent injury and promote muscular balance. Yoga- and Pilates-based exercises, as well as specific therapeutic physical therapy moves, can help you to strengthen your spine, improve your posture and balance your core.
Yoga Cat Stretch
The yoga cat pose is an effective back strengthener and therapeutic stretch that you can do daily at home as part of your regular exercise program. Perform this exercise on a mat or soft surface to cushion your knees. To begin this exercise, position yourself on your hands and knees. Place your hands directly under your shoulders and your knees under your hips. Tighten your abdominal muscles so that your back is flat as in neutral position. Exhale as you curl up your spine toward the ceiling, allowing your head to fall toward your chest. Hold this position for 15 to 20 seconds. Inhale as you slowly release the spine back to neutral position. Perform three to five repetitions.
Pilates Bird-Dog
The Pilates-based bird-dog exercise is regularly used by physical therapists for rehabilitation purposes. It is an effective erector spinae strengthening exercise but also targets the abs and buttocks muscles. To perform this exercise, kneel on all fours as in yoga cat stretch. Make sure your arms are shoulder-width apart and your knees are positioned just under your hips. Tighten your abdominal muscles as you slowly raise your right arm straight in front of you and extend your left leg straight behind you. The goal is to have your arm and leg parallel to the floor while maintaining neutral spine position. Hold the pose for a count of 10 and slowly return to the starting position. Change to the opposite arm and leg.
Forearm Plank
Like the bird-dog pose, the forearm plank is another efficient back exercise because it recruits both your abdominal wall and erector spinae muscles at the same time. To perform this exercise, lie on your stomach on a mat or soft surface. Place your elbows, palms facing down, directly under your shoulders. Contract your thighs and stretch your legs straight on the floor. Stiffen your core and slowly elevate your torso off the floor until you are resting on your forearms and your toes. Do not allow your back to arch or your butt to hike up. Hold the plank pose for a slow count of 10. Slowly release your torso back down to the floor. Try to work up to three to five sets of 10 counts each.
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