Exercises
The low back complex consists of 3 isometric holds. The prescribed time for each position will be in the format of 15/15/15. For this example, you would hold each position for 15 seconds.
The first position: feet right underneath your hips, slight bend in your knees, and lean forward hinging at the hips and sticking your butt back towards the wall behind you all while maintaining and emphasizing the arch in your lower back. Squeeze your shoulder blades together and actively press your hands to the ground. You should feel this in your lower back.
The second position: same position as the first except your arms will be locked out overhead, palms facing each other, reaching up with your arms.
The third position: lower your butt a little while still maintaining the arch in your lower back and place your hand on your shins. Actively press your hands into your shins pulling your shoulder blades down towards your butt using your lats.