Beyond 10,000 Steps: 11 Forgotten Movements Your Body Actually Needs Every Day

9. Core Anti-Extension (Plank Variations) — Teach Your Midline to Hold Steady (30–90 seconds)

The core’s job isn’t only to make a six-pack; it’s to stabilize the spine while you move. Anti-extension work — resisting the body from arching — gives you safer lifting mechanics, better posture, and more efficient force transfer between the legs and arms. A basic front plank is a user-friendly option: start on forearms and knees, progress to toes as strength allows, and focus on a neutral spine and gentle belly engagement. Hold for 20–60 seconds with steady breathing, or perform shorter holds with rests accumulated across a couple of sets. If a classic plank is too hard, try a standing anti-extension by pressing hands into a wall while resisting arching the lower back. These small stability practices reduce compensatory patterns that lead to low-back strain during everyday tasks like bending and carrying. Adjust the difficulty rather than forcing long holds; consistency matters more than maximal time.

10. Neck Retraction / Chin Tuck — Reverse Forward-Head Posture (30–60 seconds)

Forward-head posture from screens and devices tightens the neck and upper shoulders and can cause lingering discomfort. A chin tuck — a subtle glide of the head back over the spine — helps re-train the small neck muscles and restore a more comfortable alignment. Sit or stand tall, gently draw your chin straight back (not down), feel a subtle lengthening at the base of the skull, and hold for 5–10 seconds. Repeat for a minute or two several times a day. This is a micro-habit that’s easy to do while on calls or waiting in line. Over time, neck retraction improves comfort and reduces strain on the upper traps and shoulders. If you have vertigo or persistent neck pain, get personalised guidance before intensifying mobility work.