Avoid Atrophy!Movement breaks and stretching
Trunk movement and control — article adaptation
1 round · about 6 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/12/well/move/pain-prevention-workout.html . Roundup spine theme; our general control exercises, not a spine-protection or rehabilitation program. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Equipment: Mat or carpeted floor. Equipment: Sturdy chair.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Cat-cow6
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, slowly arch your back and look up, then round your back and tuck your chin. Move with your breath.
Find a video - Seated twist15 sec each side
Equipment: Sturdy chair.
How to do it
Sit tall in a chair. Turn your shoulders to one side, using the chair back for a light assist, hold, and switch.
Turn gently. Do not force the end of the range.
Find a video - Bird dog5 each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, reach one arm forward and the opposite leg back until both are level. Pause, return, and switch sides.
Find a video - Dead bug5 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.