Dorsal Raise

Lower Back Strengthening Exercises Video Series

This next exercise, called the dorsal raise, is a back extension exercise which targets the extensor muscles on either side of your spine.

The extensor muscles enable standing and lifting of objects.

 They are attached to the back of the spine and include the large muscles in the lower back called the erector spinae. This muscles consists of lots of fibers that are very close to the spine.

This is the area you want to strengthen to help alleviate lower back pain and to minimize back injuries.

Another muscle that is targeted with this lower back strengthening exericse is the Multifidus. This is actually a series of small muscles which run up the length of the spine.

Exercise #3 - Dorsal Raise

This is another exericse which is often referred to as a back stretching exercise. However, you will be engaging the muscles and therefore strengthening them.
  1. Lay face down on the exercise mat.
  2. Bend your elbows and place your finger tips at your temples with your elbows out to your sides.
  3. Slowly lift your chest and stomach up off the floor. Make sure to keep your hips and legs against the mat and keep them still.
  4. Hold this position for a few seconds and return to starting position.
  5. Repeat this for 10 - 20 repetitions. 
Tips: To add additional resistance and for greater strengthening, place your arms directly out in front of you. Lift up off the mat (chest and stomach only) and hold.

Watch the video below to ensure you are doing the this move correctly. any additional notes here.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the dorsal raise on youtube.

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