Swimming is an excellent activity to exercise and strengthen your spinal muscles, as is rowing, yoga and most racket sports, according to the book Physiology: Energy, Nutrition, and Human Performance. At home, you can lie flat on your stomach and try to lift your arms and legs a few inches off the floor for 10, 20 or 30 seconds at a time. This exercise is sometimes called the posture and is very effective for strengthening many muscles related to your spine.
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