The Poses

For lumbar curves:

Strengthening

Side plank with highlighted muscles
The Side Plank

Stretching

Smiling woman performing seated yoga pose
The Lazy Side Plank

Average daily time for both poses: 2-3 minutes.

For thoracolumbar curves:

Woman in warrior II yoga pose
Warrior II with belt
Dancer stretching gracefully in black sportswear
The Gate Latch

Average daily time for both poses: 2-3 minutes.

For Lumbar and Thoracolumbar Curves

The Plank
The Plank
Person performing upward-facing dog yoga pose
Upward Facing Dog

Average daily time for both poses: 2-3 minutes.

Videos

The Side Plank

Warrior II