Your erector spinae muscles are located deep in your back and help with spinal stability.
Strengthening yours can improve your posture.
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Diedre Douglas, EdD, is a Les Mills US presenter and fitness instructor.
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The erector spinae are a group of rope-like muscles that run up and down the sides of your spine.
Theyre largely responsible for stabilizing the back and allowing us to freely rotate, bend, and extend.
5 exercises for strengthening the erector spinae
1.
Lengthen the back of your neck and tuck your chin slightly to gaze down at the floor.
Hold there for a few seconds, remembering to breathe in the process.
Then, lower back down to all fours, and repeat on the other side.
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Lie face down on the floor with your legs straight and arms stretched forward resting on the floor.
In a smooth and slow motion, raise both arms and legs a few inches off the floor.
Hold there for a few seconds then lower back to the ground.
Repeat the movement for eight to 12 reps.
3.
Sit on a bench or chair with your hands behind your head, fingers interlaced, and elbows wide.
Stick your butt our to keep the natural curve in your lower back as you lower the upper body.
Pause there for a few seconds then slowly return to your starting position.
Repeat two to three sets of eight to 12 reps, Dr. Douglas says.
Start on all fours, then walk your palms forward of your shoulders.
From there, relax your shoulders toward the ground and aim to touch your forehead to the floor.
Repeat as needed for relief, she adds.
Dr. Douglas says seated childs pose is a great option for strengthening (and relieving) the erector spinae.
Sit on a chair or bench with your knees and feet hip-width apart or slightly wider, she says.
Lower your torso and forehead between your knees.
Relax there until you feel relief.
Again, 45 to 90 seconds typically does the trick.
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