Dean Pohlman

This side bend strengthens your shoulders and core while improving mobility in the shoulders and sides of your body. This posture is also important for increasing spinal mobility and relieving tension in your spine and hips. Start with a shallow bend, and focus on feeling the stretch in the correct areas.

This posture is extremely effective for strengthening the core and spine, and for improving spinal mobility. Use it in the morning to wake up with an energy boost. Standing backbend is also great before a workout to activate your core and warm up your spine.

This side stretch and lunge strengthens your core, hips, and back, while making your spine, shoulders, and hips more mobile. It’s useful for improving your posture, increasing power and range of motion for twisting or swinging motions, and helping prevent back pain and injury by strengthening the entire core.