- 1
Leg and arm extension
Lift and extend. Leg and arm extensions can be performed on an exercise ball. Sit on the ball with your feet flat on the floor. Slowly lift the left arm up in the air while simultaneously lifting the right foot off the floor. Hold for about five seconds, then switch sides. After performing this routine for a few weeks, try to extend the leg straight out in front of the body. - 2
Midpoint of upright rows
Row from an upright position. Stand with two dumbbells in your hands, down at your sides. Lift the weights up to about chest height until your elbows are parallel to the floor and just above your hands. Slowly lower and repeat. - 3
Midpoint of tap and go exercise
Tap and then go. This exercise is performed on all fours. Extend the left arm straight ahead of the body and the right leg straight behind the body. Slowly lower them at the same time, tap the toe on the floor, then raise them back up. - 4
Midpoint of a one-armed back row
Perform one-armed rows. Stand in front of a Swiss ball with a dumbbell in one hand. Assume a bent-over lunge position. Place the opposite hand on the ball and pull the dumbbell back with the elbow tight against the body. Keep your head up and your back straight, and envision yourself pulling the rope on a lawn mower or snowmobile. - 5
Sky reach stretch.
Reach for the sky. Perform stretches in the opposite direction of the curvature. For example, if your curvature goes to the left, then you want to put more emphasis on the right. A good way to do this is to extend the left arm straight up in the air and step the right foot out into a wide stance. Keep that foot parallel with your body and turn the other foot in at a 45-degree angle. Slowly lower your body down to the right with the right arm sliding down the inside of the right leg. Make sure to keep the hips in line with the shoulders the whole time. - 6
Do a down dog. From a plank position, walk your hands back slightly while lifting your hips up toward the sky. Push your weight back on your heels and internally rotate your shoulder blades. Try to get your feet flat on the floor. This common yoga pose is called a downward facing dog.
