🔈 STRENGHTEN YOUR ERECTOR SPINAE MUSCLES
The Erector Spinae muscle group is the biggest tool in your arsenal against fighting the human arch-nemesis known as gravity. This is a large muscle group in your back that is responsible for a whole lot!
So let’s learn about how they work and what can happen if they start losing their battle.
Your Erector Spinae muscles consist of three muscles: the Iliocostalis, Longissimus, and Spinalis.
Running parallel to the spine, the erectors span from the base of the skull to the pelvis. The primary function of the Erector Spinae muscle group is to hold us upright, hence the name erect! But if you’re sitting for long periods of time with poor, leaned over posture, those muscles are going to be in a lot of pain.
▶️ The Erector Spinae Muscles
This helps you look up with your head, and turn it side to side. It’s the smallest of the three muscles, and it sits closest to the spine. It is divided into three sections: the Thoracis, Cervicis, and the Capitis.
This helps turn the head to the sides as well. But it also enables you to bend to the sides and extend the spine. It also has three sections (much like the Spinalis): the Thoracis, Cervicis, and the Capitis.
This muscle group also helps bend to the side and extend the spine. It also has three parts to it, though slightly different names than the previous two sections: the Lumborum, Thoracis, and the Cervicis.
Strengthen, Don’t Stretch!
These muscles already get stretched all day! If you think you may have weak or dysfunctional Erector Spinae muscles, there are a few straightforward ways to start rebuilding strength.
First and foremost is to work on improving your posture by sitting tall and not slouching throughout your day. This is going to be very difficult at first, so don’t beat yourself up about it. Just continually bring attention to your posture throughout the day, and if you find yourself slouching, remember to sit tall again. Think about pulling your head back, like you are eavesdropping on a conversation behind you. The simplest exercise for recruiting the spinal erectors is known as a superman.
🔑 To perform the Superman's Exercise:
Lay face down on a mat or flat surface, with arms outstretched.
Keep your hands and arms straight throughout the exercise.
Raise your hand and legs 4-5 inches off the ground.
Hold for 5 seconds, then return to starting position.
Source: MoveU, Pop workouts