Lower back (erector spinae) exercise
Kneel on the mat with your knees, place a resistance ball in front of your feet, start with a ball-up movement in a prone position, and lean your chest and abdomen against the resistance ball Put your weight on your chest and place your hands lightly on your ears to prepare.
Slightly lift your upper body upwards. There is no need to bend your body excessively. Maintain the natural angle of your cervical spine during the movement, and keep your knees bent and your feet stable. Do 4 sets of 15-20 reps every other day.
