Lower Back & Erector Spinae Strengthening Exercises

Target Muscle Group
Description & Cues Start Position Finish Position
Lower Back
Quadratus Lumborum 
Erector Spinae  
                                                               
-Start laying face down on the floor with your arms at your sides, palms down.
-As you exhale lift your torso off the floor using your back muscles, not your arms.
-If you feel you can also lift your feet off the floor
-Keep your chin tucked in and the ba your neck long to protect your neck
-Hold for 3-5 seconds, repeat 8-10 sets
OR
-Hold for 30sec-1minute, repeat 3 sets
 

 

 
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