Increasing spine stability
Increasing spine stability- strengthening erector spinnae, gluteals and hamstrings.
This is a great exercise to do when time is limited and you want to work on increasing strength and stability for the lower back. No equipment is needed and can be done almost anywhere.
The Exercise: Neutral Spine (flat back) Bridging
Lie on your back with knees bent and feet flat on mat. Shoulders are relaxed with arms at sides of the body. Keeping pain free neutral spine, hollow abdominals, press feet into floor and lift hips off floor without curling the lower spine. Lower hips back down to floor with control.
Mindful/Centering Exercise: The exercise above can also be a great centering exercise. Focus is on the breath. The breath helps us connect the brain with the body. Take a deep centering breath, expanding the ribcage laterally. As you exhale, hollow the belly, press hips off the floor without curling the lower spine. Try to keep the weight across the feet, shoulders and arms as even as possible. Take another wide breath to prepare, bring the hips back down to the floor maintaining neutral spine as you exhale.