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 hand's width from the spinous processes.

As a group, these muscles extend and stabilize the entire vertebral column and craniocervical region. Strengthening your erector spinae muscles is important as they are the primary source of extension torque and strength for your spine when you perform lifting tasks. They also help to stabilize your lower back.

Tools: bolster or pillow, yoga block & strap or similar