Spine Lengthening ROUTINE  Morning Routine (10-15 minutes) 1.Stretching (5 minutes)    - Cobra Stretch: Hold for 20-30 seconds. Repeat 2-3 times.      - Forward Fold Stretch: Hold for 20 seconds. Repeat 2-3 times. 2.Core Activation (5 minutes)    - Plank: Hold for 30-60 seconds. This strengthens the core and supports your spine.      - Bird-Dog Exercise:hold for 5 seconds, and repeat 10 times per side. Midday Routine (5-10 minutes) 1.Hanging (2-3 minutes)    - Hanging on a Bar:Hang for 2-3 minutes.   2.Posture Check (2 minutes)    - Stand tall with your shoulders back and your chin up. Imagine a string pulling you from the top of your head. Do this while sitting and walking throughout the day to improve posture. Evening Routine (10-15 8minutes) 1.Yoga for Spine Health (5 minutes)    - Child’s Pose:Hold for 30 seconds. Repeat 2-3 times.      -Downward Dog:Hold for 20-30 seconds. Repeat 2-3 times. 2.Inversion Therapy (3-5 minutes)