Day 3: In this session, we will focus on building core strength throughout your erector spinae and the core abdominal muscles of your transverse abdominis.
While we strengthen the lower back and erector spinae, we are also going to strengthen a very important muscle called the multifidus. The multifidus muscle is one of the smallest and most "powerful" muscles that give support to your spine. The multifidus muscle is a series of muscles that are attached to the spinal column. This small, thin muscle is an important stabilizer of your lumbar spine, and together with the transversus abdominis and pelvic floor muscles, it stabilizes the lower back and pelvis before any movement of the arms and/or legs occurs. Doing TVA work and erector spinae work will strengthen this muscle.
Tools: bolster or pillow, yoga block & strap or similar
Up Next in Bodyweight Only
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SI Joint & Pelvic Reset Series - Abs ...
Day 4: A continuation of day 3, working your core strength, front and back. These two muscular systems are key for spinal support and protection as we move through our lives. Your erector spinae muscles are a large group of muscles that run vertically on either side of your spine, roughly one han...
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SI Joint & Pelvic Reset - Hip Openers
Day 5: In this session, we will focus on opening the hips. By performing hip openers you will start to open up the over 20 muscles that cross the hip. These include the collection of inner thigh muscles, known as the adductors as well as the collection of thigh muscles known as the abductors, the...
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SI Joint & Pelvic Reset Series- Balan...
Day 6: In this session you will focus on the "whole body" issue of lower-back pain through stretching, strengthening, and paying extra attention to the myofascial slings within standing postures.
Myofascial slings are complex connections of muscle, fascia, and ligament, which help support the in...
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