Lying on your side, use your free hand to find the groove in your back next to your spine. Activate your core by imagining that you’re moving your chest (don’t actually move your leg).
Step : 1
You should feel the multifidus muscles bulge under your fingers. Hold the pose for 3 seconds and relax. Repeat the exercise 10 times. Then lie on your other side and repeat the exercise another 10 times.
Step : 2
