9 Exercises to Undo the Spinal Damage Caused by a Lifetime of Sitting

Start with one leg on a table or bed edge, knee bent 90 degrees. Support yourself with one hand on the table and one on your foot. Hold facing forward for 60-90 seconds. Lean left for 60 90 seconds, then right.

Table Pigeon Pose

Stand with feet shoulder-width apart and squat down as low as possible. Hold the position for a moment, then stand up slowly to complete the exercise.

Grok Squat

Lie on your back with knees bent and feet flat on the floor. Raise your buttocks and hips to form a straight line, squeezing your glutes. Aim for 3 sets of 10 repetitions.

Glute Bridges

Put one foot on the floor, one knee on the couch, and shin and foot on the back. Flexing abs and glutes raises you. Hold the stretch for 5 minutes before switching legs.

Couch Stretch

Starting on hands and knees, place palms under shoulders and knees under hips. Inhale and arch your back like a cat, then exhale and elevate your upper spine while engaging your core.

Cat and Cow

Hold onto something stable and swing one leg forward and backward with a flexed foot. Swing each leg 20 times, then switch sides. Again, swing the leg out and back 20 times on each side.

Leg Swings

Lay on the ground with a foam roller perpendicular to your spine. Roll the roller with your heels and glutes off the floor. Stop and hold any painful spots for 20-30 seconds.

Thoracic Extension

Sit with a neutral posture and gently retract your head backward, creating a double chin. Keep your eyes level throughout the movement. Hold the position briefly before relaxing.

Chin Tuck Exercise

Begin on all fours, then raise one bent leg out to the side at hip height, maintaining a bent knee. Lower the leg back down to starting position and repeat the movement 10-20 times on each side.

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