Spine Body Collective

The Psoas March strengthens the deep hip flexors and core muscles that stabilize your pelvis and spine during walking, running, and daily movement. Weak or poorly coordinated hip flexors can contribute to low back pain, poor posture, and inefficient movement patterns.

This exercise trains controlled leg lifting while maintaining a stable torso — helping protect the spine and improve functional strength.

At Spine Body Collective in Centennial, CO, we use Psoas March variations to help patients restore proper movement and reduce strain on the lower back.

👉 Keep your core engaged, lift slowly, and avoid arching your lower back.

The Supine Twist is a simple, effective stretch to relieve tension in the lower back, hips, and spine. This movement promotes gentle spinal rotation, improves mobility, and can help reduce stiffness caused by sitting, travel, or physical activity.

It’s a great recovery stretch for desk workers, athletes, or anyone dealing with tightness in the low back or hips.

At Spine Body Collective in Centennial, CO, we often recommend this stretch to support spinal mobility and relaxation.

👉 Keep your shoulders relaxed on the floor and breathe slowly as you rotate.

The Modified Plank is a safe, beginner-friendly way to build core strength while minimizing strain on the lower back and shoulders. By performing the plank from your knees, you can develop stability in the deep abdominal muscles that support your spine and improve posture.

This exercise is ideal for beginners, people recovering from injury, or anyone looking to strengthen their core safely.

At Spine Body Collective in Centennial, CO, we often recommend modified planks to help patients build a strong foundation for pain-free movement and long-term spinal health.

👉 Keep your body in a straight line from shoulders to knees and avoid letting your hips sag.

Lying Heel Touches are a simple, effective way to strengthen your obliques and build core stability without stressing your lower back. This exercise helps improve trunk control, posture, and endurance — making it great for beginners, rehab programs, and everyday fitness.

Stronger side core muscles support your spine during walking, lifting, and daily activities.

At Spine Body Collective in Centennial, CO, we often recommend exercises like this to help patients develop a strong foundation for pain-free movement.

👉 Keep your shoulders relaxed, move side to side with control, and avoid pulling on your neck.

Tight upper back? Rounded shoulders? This simple Book Opener stretch helps improve thoracic spine mobility, reduce stiffness, and support better posture — especially if you sit at a desk or use a computer all day.

This exercise targets the mid-back and shoulders to help restore rotation, relieve tension, and make everyday movement more comfortable.

At Spine Body Collective in Centennial, CO, we use mobility exercises like this to help patients move better and reduce strain on the neck and lower back.

👉 Move slowly, keep your hips stacked, and breathe deeply as you rotate.

The Bird Dog is a simple but highly effective exercise that builds core stability, balance, and coordination while protecting the lower back. By extending opposite arm and leg, this movement trains your body to resist rotation and maintain a stable spine during everyday activities.

It’s commonly used for low back pain, posture improvement, and injury prevention.

At Spine Body Collective in Centennial, CO, we recommend the Bird Dog to help patients strengthen their core safely and support long-term spinal health.

👉 Keep your hips level, engage your core, and move slowly without arching your back.

The Glute Bridge March builds strength in the glutes while challenging your core and pelvic stability. By lifting one leg at a time, this exercise trains your body to resist rotation and maintain proper alignment — which helps protect the lower back and improve movement efficiency.

It’s especially helpful for people with hip weakness, low-back discomfort, or those looking to improve balance and performance.

At Spine Body Collective in Centennial, CO, we use exercises like this to help patients develop stronger hips and a more stable foundation for daily activities.

👉 Keep your hips level, engage your core, and move slowly without letting your pelvis drop.

Tight neck? Stiff shoulders? These simple neck stretches help reduce tension, improve mobility, and support better posture — especially if you spend long hours at a desk or on your phone.

Gentle stretching can relieve muscle tightness that contributes to headaches, upper back pain, and “tech neck.”

At Spine Body Collective in Centennial, CO, we recommend controlled neck mobility exercises like these to help patients move comfortably and reduce strain on the cervical spine.

👉 Move slowly, stay within a comfortable range, and avoid forcing the stretch.

Build strength in your lower back, glutes, and upper back with the Superman exercise. This movement targets the posterior chain — the muscles that support good posture and spinal stability — making it helpful for people with desk jobs, poor posture, or general back weakness.

At Spine Body Collective in Centennial, CO, we use exercises like this to support long-term spine health and pain-free movement.

Lift slowly, keep your neck neutral, and avoid over-arching your back.

The 90/90 stretch is one of the best exercises to improve hip mobility, internal and external rotation, and overall lower-body movement. Tight hips can contribute to low back pain, poor posture, and reduced athletic performance — especially if you sit for long periods.

This movement helps restore natural hip motion and reduce strain on the spine and knees.

At Spine Body Collective in Centennial, CO, we often use 90/90s to help patients move better and support long-term joint health.

👉 Sit tall, move slowly, and avoid forcing the range of motion.