Physical Yoga Therapy (YogaRehab) for Glutes and Multifidus (deep back muscle) [22min video] (Patreon)

Hello Pirate's Booty and XSY'ers. I'm dropping in for a mid-week check in! Here is a practice session for a new video I'm working on. 7 exercises for your glutes, hamstrings, obliques, multifidus, QL, and more.

I discovered my obliques (and QL) are weak! Obliques are the side abdominal muscles, and the QL is the large lower back muscle.

But thankfully, my multifidus seems functional (deep back muscle through the length of the spine).

In order of appearance:

1. Adductor Squeeze Bridge (still sore)

Hamstrings

Gracilis (inner thigh muscle)

Hip adductors (inner thigh muscles)

2. Bosu Ball Glute Bridge (need more)

Gluteus Maximus

Hamstrings

Erector Spinae (deep back muscle)

3. Side Plank Leg Lift (figuring it out)

Hip abductors (outer hip muscles) Gluteus Maximus, Medius, Minimus, TFL

Obliques

Transverse Abdominis

4. Prone Scorpion (this one took me a long time to feel satisfied.... I did a ton!)

Erector Spinae (deep back muscle)

Quadratus Lumborum (lower back muscle)

Multifidus (deep back muscle)

Obliques

Latissimus Dorsi

5. Multifidus Twist (not really a twist)

Multifidus

Quadratus lumborum

Sacroiliac joint

Obliques

Transverse Abdominis

6. Open Book Windmill

Thoracic spine

Trapezius

Multifidus

7. Half Kneel Archer

Thoracic spine

Rhomboids

Trapezius

Multifidus