Activity: (VIDEO) ▶️ Low back stabilization with stepping

Summary

Recruitment exercise for the low back segmental stabilizers with forward stepping, focusing on increasing voluntary control of multifidii.

Description

  • start in a standing position, thumbs placed on the lowest part of the spine, close together, just on either side of the spinous processes
  • keeping your spine neutral, step forward and feel the low back extensors engage
  • slowly rock back off your step to find where the muscle activity lessens
  • work back and forth in this transition area until you are able engage theses muscles without requiring the forward step or arching of your back
  • repeat as needed