Erector Spinae - Lumbar
1. Stretch
Hold Time: 30-90 seconds
Frequency: 1-3 times per day for a total of 5 minutes per week
Frequency: 1-3 times per day for a total of 5 minutes per week
2. Strengthen
Repetitions: 8-10 repetitions each side
Sets: 3
Frequency: 3-4 times weekly
Sets: 3
Frequency: 3-4 times weekly