# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C0wRl7-MWkC
- **Gondola URL:** https://gondola.cc/posts/58955881-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f2695da06c.jpg
- **Posted:** 2023-12-12T13:15:40.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

⚡️LOWER BACK LOVE⚡️
-
 Training your lower back stabilizers is a major key! Lumbar stabilization can potentially help improve chronic back pain, help with posture, core stability to name a few. 

 Big shoutout to dr.jenny.pt for this dope post that I pulled inspo for today’s post from. As many that follow me have seen similar movements when referencing lower back or core stability work. 

Quick 🔑’s

 Your PRIMARY low back stabilizers are going to be your transverse abdominis, erectors, pelvic floor, hip flexors, internal and external obliques, quadratus lumborum and a group of muscles called your multifidus.

Your SECONDARY low back stabilizers are going to be your glutes, hamstrings, quadriceps and diaphragm.

HOW TO’S: 

Hip Flexor Sitbacks
focus on controlling the
eccentric portion, or on the way down, as your hip flexors lengthen it forces your core to stabilize the spine in this position.

Cable Reverse Bird Dogs
A great anti rotation exercise that trains the spine to take load while maintaining a neutral spinal position. So try not to round your lower back. I like to use the ball on my back to cue me making sure I don’t round my lower back or sway the hips. Keeping the core engaged 

Hyperextension Circles
throw these in after your
traditional back extensions to force your internal and external obliques to work. Make the widest and roundest circle you can while keeping your core engaged throughout.

Offset Carey’s:
Great for targeting the QL, OBLIQUES, posterior core muscles and just overall a great challenge for your core stability.

Hope this helps 

As always 

Peace and Movement 🤞🏽
-
 #lowerbackpain #lowerback #lowerbackpainrelief #lowerbackworkout #lowerbackworkouts #personaltrainer #torontopersonaltrainer #torontotrainer

## Stats

- **Views:** 28,779
- **Likes:** 1,642
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- **Comments:** 60

## Tags

lowerbackpainrelief, lowerback, personaltrainer, torontotrainer, lowerbackworkout, lowerbackpain, torontopersonaltrainer, lowerbackworkouts

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