How do you straighten your spine, and with which exercise?

Straightening your spine involves a combination of exercises and stretches aimed at improving posture, strengthening the core muscles, and increasing flexibility. Here are some effective exercises to help straighten your spine:

1.Posture Correction Exercises

Wall Angels: Stand with your back against a wall, feet a few inches away from it. Press your lower back, upper back, and head against the wall. Raise your arms to form a "W" shape with elbows bent. Slowly raise your arms to a "Y" shape and then back down. Repeat 10 times.

Shoulder Blade Squeeze: Sit or stand with your back straight. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat 10 times.

2.Core Strengthening Exercises

Planks: Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold this position for 20-60 seconds, increasing as you get stronger.

Dead Bugs: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while keeping your back flat. Return to the starting position and repeat on the other side. Perform 10-15 reps on each side.

3.Back and Spine Stretches

Cat-Cow Stretch: Get on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat for 1-2 minutes.

Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the floor while lowering your torso between your knees. Hold for 30 seconds to 1 minute.

4.Spinal Alignment Exercises

Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and keeping your core engaged. Hold for a few seconds and then lower back down. Repeat 10-15 times.

Bird Dogs: Start on your hands and knees. Extend your right arm forward and your left leg back, keeping your back flat. Hold for a few seconds, then return to the starting position and repeat on the opposite side. Perform 10-15 reps on each side.

5.Flexibility and Mobility Work

Thoracic Spine Rotation: Sit with your legs crossed or kneel. Place one hand behind your head and rotate your torso towards the opposite side, opening up the chest. Hold for a few seconds and then switch sides. Perform 10 reps on each side.

Seated Forward Bend: Sit with your legs extended straight in front of you. Slowly reach forward towards your toes, keeping your back straight. Hold for 30 seconds to 1 minute.

 Tips for Maintaining a Straight Spine:

Maintain Good Posture: Be mindful of your posture throughout the day. Keep your shoulders back and down, your chin level, and your head aligned with your spine.

Ergonomic Adjustments: Ensure your workstation is set up to support good posture. Your computer screen should be at eye level, and your chair should support your lower back.

Regular Breaks: If you sit for long periods, take regular breaks to stand, stretch, and move around.

Consistently performing these exercises can help improve spinal alignment and reduce discomfort associated with poor posture. If you have any underlying health conditions or significant spinal issues, consider consulting with a healthcare professional or physical therapist for personalized guidance.