A strong back will help you through life but a balanced one will keep you healthy as well. There is a strong tendency to strengthen the contracting muscles and a neglect of the erecting ones.
Your work must reflect where you are instead of where you want to be.
Movements:
- Lie on your stomach and inhale, as you inhale bring one leg from the hip upwards and relax on the exhale. Repeat for both legs several times.
- Lie on your stomach and inhale, as you inhale bring both legs together from the hips upwards and relax on the exhale. Repeat several times.
- Lie on your stomach with your arms in Superman position and inhale, as you inhale bring one arm upwards and relax on the exhale. Repeat for both arms several times.
- Lie on your stomach with your arms in Superman position and inhale, as you inhale bring both arms upwards and relax on the exhale. Repeat several times.
- Lie on your stomach with your arms in Superman position and inhale, as you inhale bring both arms and legs upwards and relax on the exhale. Repeat several times.
- Repeat the previous movement and hold for a growing number of breaths for each hold. It’s all right to time yourself by singing the national anthem or a blues song.
- Repeat the previous hold but use your breath and torso muscles to turn belly to back and forth with all limbs in the air.
- Stand on stable ground and a step away from the wall. Place your hands on your head and lean on the wall keeping your body straight. A mirror or a frank friend will help in this. Time yourself by breaths.
Have fun
The Martial Art of Walking 