Lower Back & Erector Spinae Strengthening Exercises

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