Prone Multifidus Activation (Strength)
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Lie on your belly on the floor with a pillow under your hips. You can lie on a mat or towel.
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Hold your arms straight along your sides.
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Slowly raise your chest off the floor, gently pulling your arms behind you. Keep your neck straight and your ears in line with your shoulders. Hold for 5 to 10 seconds, or as instructed, then lie back down.
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Repeat 2 to 4 times, or as instructed.
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