3…2…1…Daily Spinal Hygiene

3 Times a Day, Perform One-Leg Raises (a.k.a. “Flamingo”)

▫ Start by standing in front of a mirror, and if needed, use hand/fingertips on a counter to maintain proper balance.

▫ Start with a pelvic tuck and raise your leg up to a 90 degree angle. The goal is to work up to 30+ seconds, for 3 reps on each leg.

2 Times a Day, Perform Postural Angels

▫ Start with feet shoulder width apart, one foot away from the wall. (Follow pictures in clockwise order).

▫ Start with a pelvic tuck, head touching the wall, arms level and forearms perpendicular to wall.

▫ Rotate forearms back towards the wall, trying to touch back of wrists to wall. Now, slowly (5 sec. count) raise your arms until fingers touch.

Then, slowly lower (5 sec. count) arms until elbows nearly touch your ribs.

1 Time Per Day, Perform the “Ball and Plank”

▫ Go on all hands & knees, slide ball under pelvis, and do pelvic thrust into ball. If you don’t have a ball you can do this on carpet, over an ottoman or on a bed.

▫ Roll out on ball, extend trunk, and lift arms out in front, palms facing, upper arms near the ears. Do 3 reps, holding for as long as possible each time.