Purpose:

Strengthen core muscles, as well as spinal extensor and postural muscles which promotes spinal stability and decreased pain.

Where to Feel it:

Primarily in your abs and glutes. Little to no tension should be felt in your low back.

Description:

Assume the spinal ready position (#104) while lying on your stomach. Squeeze your glutes and lift one leg for a count of 3, several inches off the floor. Hold for a count of 3, then lower the leg down slowly, for a count of 3. Then repeat with the other leg.

Reps:

3-10

#58b - Prone Glute Squeeze with Cross Crawl

Purpose:

Strengthen core muscles, as well as spinal extensor and postural muscles which promotes spinal stability and decreased pain.

Where to Feel it:

Primarily in your abs and glutes. Little to no tension should be felt in your low back.

Description:

Assume the spinal ready position (#104) while lying on your stomach. Squeeze your glutes and slowly lift one leg and the opposite arm at the same time for a count of 3, several inches off the floor. Hold for a count of 3, and then lower the leg down slowly, for a count of 3. Then repeat with the other leg.

Reps:

3-10