How to Do
How to Do Static Erector Spinae Stretch
The static erector spinae stretch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the static erector spinae stretch.
Beginning
Beginning Erector Spinae Stretch
1. Make sure you're not holding your breath while doing these stretches, as this can cause your muscles to stiffen up.
2. Inhale slowly and steadily through your nose and exhale slowly and steadily through your mouth. Hold each stretch for 60 seconds as directed below.
Movement
Erector Spinae Stretch Movement
1. Take one arm and reach towards the outside of the opposing ankle while seated and sitting up.
2. To gain a better stretch, press into the leg.
3. Hold the rotating stretch for a few seconds, then relax and repeat on the other side.
4. Inhale when you're at the peak and exhale after you've reached your maximum stretch.
Benefits
Erector Spinae Stretch Benefits
The erector spinae muscles are responsible for straightening the back and allowing side-to-side rotation.
Exercise Aliases
Bridge (Exercise), Static Erector Spinae Stretch, Spinae Stretch Static.
