Erector Spinae

These last few months of the year, we are going to get into torso and core exercises.

This month we are going to start with the muscles along our spine, called erector spinae.

*Please note: This particular exercise is NOT for everyone. I will share modifications. If the modifications hurt, do not do the exercise.

The purpose of this exercise is to develop strength and endurance of the low back muscles, aiding in better posture and stronger overall core.

The Exercise: Modified

  1. Lie prone (face down) on a mat. Hands next to your head, arms bent
  2. Neck in neutral alignment, hips are pressed to the mat and glutes contracted.
  3. Inhale as you move slowly up onto elbows (see picture). Hold for a few seconds, then exhale as you return down.

Repeat 8-12 reps

The Exercise: Progression

  1. Lie prone on your mat. Hands down your side, palms up
  2. Neck in neutral alignment, hips are pressed to the mat and glutes contracted.
  3. From here, inhale as you slowly lift your neck, shoulders, chest and hands off the mat. Hold for a few seconds, then exhale and release.

Repeat 8-12 reps

Once you are finished, roll onto your back (supine position) and hug your knees into your chest.

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