Give your spine and back muscles a steady reset with moves that wake up stability without stressing your joints.
Bird Dog
Duration: 01:00
Pair opposite arm and leg reaches to build a rock-solid core and graceful balance.
Difficulty: Beginner
Instructions
- Set up on all fours with shoulders stacked over wrists and hips over knees.
- Brace your core, then extend one arm forward while the opposite leg reaches straight back.
- Hold the long line parallel to the floor and breathe steadily before returning to tabletop.
- Alternate sides with the same calm control.
Tips
- Keep your hips level by pressing the supporting hand and knee firmly into the floor.
- Think about length from fingertips through the heel rather than height.
Adjustments
- Practice lifting just the arm or just the leg until the full variation feels steady.
Superman
Duration: 00:30
Lift your arms, chest, and legs off the floor to strengthen your entire posterior chain like a superhero.
Difficulty: Beginner
Instructions
- Lie face down with arms extended overhead and legs long behind you.
- Engage your core and back muscles to lift arms, chest, and legs off the floor.
- Hold the position with your head aligned with your spine while breathing steadily.
Tips
- Reach through fingertips and toes to create length.
- Let your gaze stay down so your neck remains neutral.
Adjustments
- Lift only your arms or only your legs if you want a lighter variation.
Aquaman
Duration: 01:00
Alternate opposite arm and leg lifts to build a strong posterior chain and superhero-worthy posture.
Difficulty: Beginner
Instructions
- Lie face down with arms stretched overhead and legs long.
- Brace your core, then lift one arm and the opposite leg just off the floor while keeping the neck neutral.
- Hold for a calm breath, lower with control, and switch sides to keep alternating.
Tips
- Reach through fingertips and toes to create length as you lift.
- Focus on the back body doing the work rather than flinging the limbs up.
- Keep eyes on the mat so the neck stays relaxed.
Adjustments
- Lift just a couple of inches if you are building strength or managing sensitivity.
Airplane
Duration: 00:30
Float your chest and arms off the mat to fire up the entire backside and remind your posture muscles who is in charge.
Difficulty: Beginner
Instructions
- Lie face down with arms stretched out at shoulder height like wings and legs long behind you.
- Engage glutes and lower back to peel your chest and arms off the floor.
- Keep your gaze slightly forward so the neck stays long and hold the lift while breathing steadily.
Tips
- Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper back.
- Think about length as much as height to avoid crunching through the low back.
Adjustments
- Lift just an inch or two if you are easing in, focusing on control over height.
Finish with a slow breath, stack your ribs over your hips, and enjoy how much lighter your back feels.
