HOW: While seated and sitting up, take one arm and reach for the outside of the opposite ankle. Push into the leg to get more of a stretch Hold that rotational stretch, relax, and repeat on both sides. Inhale at the top and exhale as you’ve reached the most stretch.
How do you stretch your erector muscle?
1. Knees to chest
- Lie down on your back.
- Hug both knees towards your chest.
- Keep your legs completely relaxed. Allow the arms to take the full weight of the legs.
- Your lower back should be completely flat against the floor.
- Aim to feel a stretch in both sides of the lower back.
- Hold for 30 seconds.
Why is my erector spinae tight?
The muscles are made up of several smaller muscles, each spanning across a few spinal vertebrae providing stability from the lower back all the way to the top of the neck. When the erector spinae muscles are chronically tight it’s often because of some weakness that has developed in another muscle or muscles.
Should you stretch erector spinae?
The erector spinae is a lengthy muscle that spans the entire spine. It is not uncommon for this muscle to get tight and uncomfortable. If your lower back feels stiff this muscle may be the culprit. It’s important to stretch it out if you want to keep your lower back moving and feeling well.
How do I get rid of erector spinae pain?
Quote from the video:
Youtube quote: All the way down tuck your chin down to your chest. And similar thing just take some deep breaths in. And on the exhalation. Really see if you can focus on letting the tension relax.
What is erector spinae?
The erector spinae muscles are a group of long muscles that originate near the sacrum and extend vertically up the length of the back. The erector spinae muscles lie on each side of the vertebral column and extend alongside the lumbar, thoracic, and cervical sections of the spine.
How do I roll my erector spinae?
Quote from the video:
Youtube quote: You can use your elbow as a bit of a support on the upper bit of your body and then just roll on to the trigger points hold it for 20 seconds 5 to 6 times on each trigger.
How do you check for erector spinae tightness?
The BET (Back Extensor Test) is a test, created in 2005. The protocol execution has been standardized: it consists in flexing your fully extended torso forward with an angle of 45° with the thighs and in measuring, in seconds, the time that the patients can maintain that position.
