For a healthy spine, focus on core-strengthening exercises like planks, bridges, and bird dogs to support spinal alignment. Incorporate stretches like cat-cow and child's pose for flexibility. Low-impact activities like swimming or walking also promote spinal health. Always maintain proper posture and consult a professional for personalized recommendations.

Total gym
Wall slides
Bktc - bilateral knee to chest
SLR - straight leg raise
Mckenzie extension ex
Lattisimus dorsi - rotation ex
There are so many different exercises that each therapist needs to show not just write these exercises. Then approximately prescribe the weights with reps.

If it's healthy with no pain or any other symptoms, so no limitations as long as we start with gradual progressive exercises for back and abdomen as well like gradual set ups ,back extensions from prone position. Pelvic raise from supine position with pending of both legs ,and hold for 5 seconds. Also you can start go the gym for gradual progressive exercises, will be better if it's done under personal trainers supervision.

Core strengthening and back extension exercises are recommended. Walking with good posture is highly recommended.

Back stretching and good posture.

Continue to work on remaining flexible throughout your entire body. Also, incorporate exercises like planks, squats, lunges and resistive exercises that move through diagonal planes of space.