Prone Multifidi Lift 

This is a fantastic exercise to start getting the tiny muscles in your back firing without using the big spinal erectors. Pop a folded pillow under your belly to support the spine and lift just until you feel the low back fire and then hold it and breathe. Hit 3×10 on each side. Don’t forget the kegal and belly draw in.

Let us know how it goes in the comments👇

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