To help protect the spine, roll and stretch your way to core strength

Incorporate this simple exercise into your daily fitness program. Moves like this one challenge your core and help you build strength in the muscles that stabilize the spine. This one targets your abs, back and butt, and trains them to work together to protect your spine. With a strong core, you’re less likely to be injured and your posture will improve.

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1 Start by kneeling behind a large stability ball. Roll the ball forward until your legs are straight, with your toes curled under, and your pelvis is on top of the ball. Place your right hand flat on the floor directly below your shoulder and reach your left fingertips forward. Pull your abdominals in toward your spine and find your balance.

2 After you feel stable, maintain your balance on the ball as you slowly raise your left arm and right leg. Hold for three breaths, then lower and repeat on the other side.

- Karen Voight

Karen Voight can be reached at [email protected].