Erector Spinae (Back Lower)
Erector Spinae (Back Lower)
Stretches
Stretches
Erector Spinae, lower (lumbar) BACK Stretch for All standing
Erector Spinae, lower (lumbar) BACK Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Round forward the shoulders ‘in front’ of your torso
4. Flex ‘curve’ the lower (lumbar) spine forward to a comfortable forward bend
5. Slight flex of the knees to not stretch the Hamstrings
6. Hold the stretch for 20 Seconds
7. Release the stretch
Erector Spinae, lower (lumbar) BACK Stretch for Beginners standing
Erector Spinae, lower (lumbar) BACK Stretch for Beginners standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Round forward & extend the shoulders to 90 degrees ‘in front’ of your torso
4. Flex ‘curve’ the lower (lumbar) spine forward to a comfortable forward bend
5. Slight flex of the knees to not stretch the Hamstrings
6. Hold the stretch for 20 Seconds
7. Release the stretch
Erector Spinae, lower (lumbar) BACK Stretch for Intermediates sitting
Erector Spinae, lower (lumbar) BACK Stretch for Intermediates sitting
How to perform the stretch:
1. Start in a straight back sitting position on the floor with legs extended
2. This movement stretches both sides at the same time
3. Round forward & extend the shoulders with your palms resting on your thighs
4. Slight flex of the knees to not stretch the Hamstrings
5. Flex ‘curve’ the lower (lumbar) spine forward to a comfortable forward bend, sliding your hands below your knees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Erector Spinae, lower (lumbar) BACK Stretch for Advanced laying
Erector Spinae, lower (lumbar) BACK Stretch for Advanced laying
How to perform the stretch:
1. Start in a back lying position on the floor
2. This movement stretches both sides at the same time
3. Keep your arms flat on the floor (palms down) throughout the whole stretch movement
4. Raise your legs off the floor, flex at the hips to bring your thighs over your torso
5. Flex ‘curve’ the lower (lumbar) spine to bring your knees above your face
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Erector Spinae muscles run all the way up each side of the spine from the base of the sacrum to a portion of the muscles attaching at the base on each side of the skull. The fibres are divided further into three sets; Iliocostalis, longissimus & spinalis.
Origin:
- The broad tendon from the iliac crest, the posterior surface of the sacrum and the lumbar spines.
Insertion:
- Angle of the ribs, cervical processes and all the way up to the mastoid process.
Action:
- Eccentric stabilization of the spine during trunk flexion. Extension of the vertebral column and head (bilaterally). Lateral flexion of the spine (unilaterally).
Tension or pain within any of these muscle fibres can cause restriction of movement of the spine and contributes to ‘knots’ within the back and severe back pain.