This is one of the easiest and actually one of the best exercises you can possibly do for your back. It specifically targets the Multifidi muscle group which provide stability to the vertebrae.
The Multifidi muscles are important not only as stabilisers of the spine but also because they are inside the joint capsule and as such when they fire they actually hold the joint capsule away from the vertebrae so it doesn't get pinched or at least that is what they should be doing.
Have you ever had a unexpected and sudden twinge in your back when, for example, you get out of the car? It is likely that the twinge is the joint capsule getting pinched because one small branch of the multifidi hasn't fired when required, this often leads to nothing more than being a little guarded about your back for a few minutes but can sometimes lead to muscle spasm and acute back pain that may last for hours, days or even weeks.
The exercises in the video below are specifically used to target the Multifidi muscles and make sure that when required to act they do so every time without fail.
Be aware it is a core stability exercise and as such it isn't going to make you break a sweat but instead you should be focusing on making sure you engage your core.
It is possible to advance the exercise once it becomes very easy by also raising the opposite arm and hand at the same time and when this becomes very easy you can if you wish add wrist and ankle weights.
As with all exercises if it doesn't feel right or if you experience any pain stop and consult a trained exercise professional, physiotherapist or your Doctor.
Video courtesy of www.feelfit.com.
