Exercises Your Trainer Doesn't Want You to Do

A better way to get more range of motion with the erector muscles and leave out the harmful compression is by doing a Bird Dog exercise. By raising one arm and one leg at a time, this will allow you to reach upward much further and engage the intended muscle much more effectively. It will also take a load of pressure off the spine and aid in flexibility while also engaging the glute muscles and the shoulder muscles as well.