The multifidus is a muscle in your back -- it runs along your vertebrae to stabilize your joints so that your each vertebra works effectively. Part of your core but frequently overlooked, the multifidus is important for skiing. Training it prevents injury, improves balance, and increases stability. It also reduces the likelihood of having back pain.

To help train your multifidus, perform each of the following exercises three times a week with your core engaged:

• Side-lying leg lifts
• Knee raises while sitting on a ball
• Side plank
• Opposite extremity extension, also known as bird dog

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