(VIDEO) ▶️ Low back stabilization with stepping

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

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