Spine Mobilization / Tennis Balls
Alright now we are going to dive into some exercise techniques that require a bit of set up. For this maneuver, which targets your spine and mobilizing it, you will need to tape two tennis balls together with duct tape. Set the balls on the floor and lay on top of them with each ball on either side of your spine. Keep your feet flat on the floor and your knees bent. Now you will do a small crunch while tightening your core. When you do that make sure to take a ‘step’ downward. The balls should now be higher up on your back. Repeat this move until the balls have traveled the length of your back. Properly following this technique will have the ball trace a route from your belly button to your shoulder blades. It can be uncomfortable at first but with practice the stretch will go a long way toward helping you out.
Classic Wall Sits
There is no simpler exercise on this list than the classic wall sit. With that said, this maneuver can still offer a bit of challenge if you are worried about your balance. Simply find a spot of clean wall and then stand about 12 inches away from it, facing away. Lean back until you feel your back is flat against the wall. Now slowly slide down the wall until you feel your knees begin to bend. Once they are bent you will want to hold for a 10 count. Slide all the way back up the wall and you have completed the move. Repeat this stretch up to 12 times as part of your routine to help cure back pain.