... without causing a herniated disc.

Take one of these three steps up and down with straight legs. Keep your arms relaxed. As you’re walking, alternate from step to step. One side will always be with you. Each side is about a foot apart, with the foot placed back, as in a typical ballet. This technique works well for anyone with back, leg, and hip problems. As you’re walking, alternate from step to step. One side will always be with you.

Each side is about a foot apart, with the foot placed back, as in a typical ballet. This technique works well for anyone with back, leg, and hip problems. When the feet are on each side of the platform, take a big inhale and bend your knees to the ground. With your arms hanging at your sides, inhale as you walk and then exhale as your body rises. As you stand on the platform, your arms should hang at you sides. Keep your neck and back straight. Exhale as you move into the push-up position. Your arms should be just above your shoulders. Your chest will rise at about a 45-degree angle.

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Then exhale as you bend your knees until your body is at about the waist height of the platform. Your arms should be hanging at your sides like a ballet dancer, except you’re not holding the end of the bar. Then inhale as you lift your body up as high as you can. Do 3 reps of this exercise and when you have finished, cool down by skipping rope.