The erector spinae muscle is a very important part of the body. If a person exercises the erector spinae muscles well, he can reduce fat and improve physical fitness at the same time, but it is good to do some stretching exercises before and after exercising the erector spinae muscles. Stretching methods for the erector spinae muscles include supine spine extension, knee-to-chest extension, etc. So. What are the erector spinae stretching methods? Let’s take a look!
Supine spine stretch
1. Lie on your back in a straight line, with your hands and arms spread out on both sides at shoulder height. Inhale, lift your feet 90°, bend your knees together, let your thighs rest against your abdomen, and wrap your hands around your calves.
2. Exhale, lower your legs to the left and down on the ground, turn your head to the right, try to keep your shoulders as close to the mat as possible, look in the direction of the fingertips of your right hand, and maintain natural and smooth breathing. Usually about 20 seconds.
3. Inhale, return your knees and head to straightness, and perform the opposite side exercise.
Stretch your knees toward your chest
1. Lie on your back with your arms and legs straight, and your arms slightly apart from your body at a certain angle.
2. Bend your legs, clasp your knees with your hands, and slowly pull it toward your chest to feel the stretch in your lower back. Hold for 30 seconds.
3. Relax and repeat 5 more times.
Cat Back Arch Stretch
1. Kneel and stand on the yoga mat on all fours, with your feet shoulder-width apart, your thighs perpendicular to the ground, your arms shoulder-width perpendicular to the ground, your instep stretched straight on the ground, and your fingers widely spread on the ground. Point your middle finger forward, keep your back straight with the ground, externally rotate your upper arms to open your shoulders, and your elbows should be appropriately flexible.
2. Inhale. As you inhale, slowly lower your back, tilt your hips up naturally, lift your chest upwards, slowly lift your head along with the curvature of your spine, lengthen your neck, do not shrug your shoulders, and look diagonally upward. , bend downward into an arc as you inhale, with your arms and thighs still perpendicular to the ground, and move as you inhale.to the maximum.
3. Exhale, slowly retract your back as you exhale, and then continue to arch upwards. Slowly tighten your abdomen, and your spine forms an arch. Your head slowly moves downward as you exhale and arch your back. Look at your thighs. Your thighs and arms are still perpendicular to the ground. As you exhale, arch your back to the highest point.
4. Repeat the above two sets of movements with your breathing. Let your breath lead the movement and make it smooth and natural. Do not hold your breath. Repeat several groups of breaths. After doing the cat stretch exercise, you can rest on the ground to relax.
Kneeling back rotation stretch
1. Place your hands and feet on the ground, draw your chin to your chest, move your body's center of gravity to one side, and slowly lift your other hand off the ground.
2. Rotate the spine, abduct the arms, gaze upward, and rotate as hard as you can until the body feels stretched.
3. If you feel uncomfortable when placing your hands and feet on the ground, you can try to land on your knees.
Kneeling posture and arched back stretch
Kneel on a yoga mat with your hands forward, arch your back, flex your hips, and bring your head as close to your knees as possible until your erector spinae muscles feel stretched, and hold for 15 to 30 seconds.
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