Erector Spinae Strengthening Exercises | The #1 Exercise you need to strengthen your Erector Spinae
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| Deep Back Muscles: Erector Spinae |
Erector Spinae Strengthening Exercises
- Anatomy
- Function
- Strengthening the Erector Spinae
- Other Exercises
Anatomy
The
erector spinae muscles are the deep back muscles that run along the spine; on
its both sides.
They run from the lumbar region (Lower back) through the thoracic region (the rib cage area) and till the cervical region (Neck).
They run from the lumbar region (Lower back) through the thoracic region (the rib cage area) and till the cervical region (Neck).
Nine
muscles compose the three muscle groups of the erector spinae lying next to the
spine; each muscle group formed with three muscles.
The
first muscle group, known as spinalis, is made up of spinalis capitis, spinalis cervicis and Spinalis thoracis. The
spinalis is located just by the sides of the spine along its full length.
The
second musle group which is just a little bit lateral to the spine, the Longissimus,
is composed of Longissimus capitis, Longissimus cervicis and Longissimus
thoracis.
Finally,
the Iliocostalis is the furthest from the spine of all three erector spinae
muscle groups. It attaches to the ribs with a chief function of flexing the
spine to the side, bringing the rib cage and the hips close together.
Function
The
erector spinae muscles are incredibly important in keeping a natural erect
spine.
They also help with back extension; you can do this move while you are in a back extension machine or while on the top part of a deadlift.
You would also be in a back extension position when you move your head backwards trying to see over your head.
They also help with back extension; you can do this move while you are in a back extension machine or while on the top part of a deadlift.
You would also be in a back extension position when you move your head backwards trying to see over your head.
Another
function of the erector spinae, chiefly the Iliocostalis, is lateral flexion of
the back.
You would achieve this move by bending to the right side as to stretch the left side.
Finally, these muscles can assist with the lateral rotation of the back. This can be the case when you turn your torso to the side.
You would achieve this move by bending to the right side as to stretch the left side.
Finally, these muscles can assist with the lateral rotation of the back. This can be the case when you turn your torso to the side.
Strains
to these muscles or spasm after an injury cause their function to deteriorate.
Therefore, incorrect posture and pain might be experienced; especially lower back pain that radiates to the glutes, and pain when turning your head or twisting your torso
Therefore, incorrect posture and pain might be experienced; especially lower back pain that radiates to the glutes, and pain when turning your head or twisting your torso
Strengthening the Erector Spinae
The
best exercise of all that will absolutely strengthen your erector spinae and
result in a thick big back, correcting your bad posture and any related pain is unquestionably
the conventional deadlift.
You
can do this exercise with wither a barbell, or dumbbells, but the bar is a way
better variation.
Start by approaching the bar with feet slightly narrower than shoulder width apart, with toes pointing outward. When you look down at the bar, it should be directly on mid foot.
Start by approaching the bar with feet slightly narrower than shoulder width apart, with toes pointing outward. When you look down at the bar, it should be directly on mid foot.
However,
if you are a beginner, never move the bar towards your feet; you must walk to
the bar and have the set up I have just mentioned.
Now, with a slight bend in both the hips and knees, place your hands on the bar with an overhand grip shoulder width apart or slightly wider. Pull the slack out of the bar before staring the lift.
Now, with a slight bend in both the hips and knees, place your hands on the bar with an overhand grip shoulder width apart or slightly wider. Pull the slack out of the bar before staring the lift.
Now,
tighten your core, straighten your back and leg press the floor.
Don’t just pull with your lower back, use your legs to press the weight up until it reaches your knees, and from there you can pull with the lower back.
On the top of the move while the bar is hanging loose, finish the rep by squeezing your glutes.
Mind!on the top of the move (Lock out) and while squeezing your glutes, never try to exaggerate it into a hyper extension; that's the easiest recepe for injury.
Don’t just pull with your lower back, use your legs to press the weight up until it reaches your knees, and from there you can pull with the lower back.
On the top of the move while the bar is hanging loose, finish the rep by squeezing your glutes.
Mind!on the top of the move (Lock out) and while squeezing your glutes, never try to exaggerate it into a hyper extension; that's the easiest recepe for injury.
Come
back down reversing the motion; i.e. drop your hips backwards until the
weight is at knees level, and then bend your knees. Your legs will handle the
weight and take stress off your lower back.
If
you are new to this exercise, it’s recommended to start light with just a few
pounds and go up in weight as your strength starts to increase.
Before any deadlift exercise, make sure you warm up your lower back and hamstrings very well on a back extension machine.
Before any deadlift exercise, make sure you warm up your lower back and hamstrings very well on a back extension machine.
Other exercises
- Squats
- Good Mornings
- BentOver Rows
- Low Cable Rows
- Hyperextension (Back Extension)
- Prone Superman Pose
- Standing Superman Pose
- Reverse Planks
- Bird Dog Pose
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