Germany, Hamburg, Yoga instructor and female trainee doing yoga exercise in gym room

Strengthening exercises for the Spinal Extensors (Erector Spine)

This bundle of muscle and tendons line and support the spine, most notably at the lower back. These muscles are used in everything from maintaining proper spinal alignment to flexing and extending the spine during daily activities like picking things up off the floor.

Best Exercise: Cobra Back Extension

This move will help strengthen your entire back. To start, lay face down on the ground with your palms flat on the floor, legs extended out straight and toes pointed. Squeeze your shoulder blades together and press them down away from your ears. Then, extend your spine, lifting your chest, arms, and hands off the floor. Rotate your palms away from your body, but keep your feet on the ground. Slowly lower to start position and repeat.