A good way to align your spine

This exercise will strengthen not only your back and gluteal muscles but also will align your spine and stretch out your chest muscles, helping you avoid developing a rounded upper back.

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1 Lie face down on a mat with your legs straight. Reach your arms to the side at shoulder level with the palms facing the floor. Keep your inner legs close together with the soles of your feet facing upward. Before you begin to arch up, start with an inhale, and on the exhale pull your navel toward your spine and stretch out your lower back. Reach out through your fingertips and toes.

2 Inhale again and this time reach through the crown of your head and keep stretching out through both legs as you lift them. At the same time, raise your head, shoulders and arms away from the floor. Pause at the peak of the lift and take three slow deep breaths. Slowly lower your body to the floor and turn your head to one side to relax and release. Repeat this exercise three times, resting 20 seconds between each repetition.

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-- Karen Voight