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spinal exercises

5 Spinal Exercises to Condition a Flexible, Sinuous Back

Have you seen a cheetah’s back flex while it runs?

It looks like a pulsing, downward S. And that’s how many of us wish we had our form: sinuous and flexible enough for old age, too!  

A strong and flexible spine is key to maintaining a healthy back and preventing spinal issues.
Regular exercise can help improve the strength, flexibility, and stability of the spine. In this blog post, we will explore five effective spinal exercises that can help strengthen and support a healthy back. 

Incorporating these exercises into your routine can promote good posture, enhance spinal mobility, and reduce the risk of discomfort. 

Cat-Camel Stretch:

The cat-camel stretch is a gentle exercise that promotes spinal flexibility and mobility.

  • Start on all fours, hands directly below your shoulders and knees below your hips.
  • Round your back up toward the ceiling, tucking your chin toward your chest (cat pose).
  • Slowly arch your back, lowering your belly toward the floor and lifting your head and tailbone (camel pose).
  • Repeat the movement, flowing smoothly between cat and camel poses.

Bird Dog:

The bird dog exercise targets core stability and spinal alignment.

  • Begin on all fours, your hands directly below your shoulders and knees below your hips.
  • Extend your right arm straight forward while extending your left leg straight back.
  • Keep your spine neutral and engage your core muscles to maintain stability.
  • Hold the position briefly, then return to the starting position.
  • Repeat on the opposite side, alternating between right arm/left leg and left arm/right leg extensions.

Child’s Pose:

The child’s pose is a relaxing stretch that releases tension in the back and elongates the spine.

  • Start on your hands and knees, then sit back on your heels.
  • Lower your forehead toward the floor and extend your arms forward.
  • Allow your spine to relax and gently stretch as you breathe deeply.
  • Hold the pose for several breaths, feeling a gentle stretch along your spine.

Bridge Pose:

The bridge pose targets the muscles of the lower back, glutes, and hamstrings, promoting spinal strength and stability.

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels and lift your hips off the floor, engaging your glutes and core.
  • Keep your shoulders and head on the ground, forming a straight line from your knees to your shoulders.
  • Hold the position for a few seconds, then slowly lower your hips back to the starting position.

Cobra Pose:

Cobra pose helps strengthen the muscles of the lower back and improve spinal extension.

  • Lie on your stomach with your legs extended, the tops of your feet pressing into the floor.
  • Place your hands directly under your shoulders, elbows bent and tucked close to your body.
  • Press through your hands and gently lift your chest off the floor, keeping your hips and legs grounded.
  • Engage your back muscles and lengthen your spine, looking forward or slightly upward.
  • Hold the pose for a few seconds, then slowly lower your chest back to the floor.

Remember, it’s essential to maintain proper form and listen to your body’s limits when performing spinal exercises.

Start with gentle movements and gradually increase intensity and range of motion as your back becomes stronger and more flexible. 

If you have any existing back conditions or concerns, consult with a healthcare professional before starting a new exercise routine. 


Incorporating spinal exercises into your fitness regimen is a valuable investment in maintaining a healthy back. The cat-camel stretch, bird dog, child’s pose, bridge pose, and cobra pose are just a few examples of exercises that can strengthen and support your spine.

As always, consistency is key, so aim to incorporate these exercises regularly into your routine. Alongside proper posture, a balanced diet, and overall fitness, these exercises can contribute to a strong and resilient back, reducing the risk of pain and enhancing your overall spinal health.

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Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.