Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons.

Main muscles worked: Abdominals
You should feel this exercise in your stomach muscles

Equipment needed: None

Step-by-step directions

  • Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.
  • Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.
  • Keep your back flat to the floor and hold for 2 seconds.
  • Slowly lower and repeat.

Tip: Relax your neck and do not pull on your head with your hands.

Repetitions: 2 sets of 10

Days per week: Daily

Download a PDF that includes more spine conditioning exercises.

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