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hi Im thirsty Lila body and Im a physical therapist and Im with today Katie Ellis and Im a personal trainer and were doing little physical therapy tweaks on a basic gym exercise so todays exercise is a multi-city strengthening so multipad I are the little muscles that connect one vertebrae to another and they really create back and back stabilization thats really what they do so here when we are starting in a sedition case hes done a rest her go ahead on her forearm there we go and thats the basic expedition that were going to be in and then from here shes going to pull her abs in in order to protect her back and create some stabilization and get those muscles to engage and once that happens were able to then strengthen in this position okay so when were engaging our transverses in order to have be strengthening our back muscles you want as a cue that the patients pulling in their transverses and keeping their spine straight so relax and then you can see that she is too m