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Apr 21, 2021 · Do you have tight and/or painful back muscles? This blog post will list the 11 best Erector Spinae Stretches to help address this problem. Erector Spinae Muscle: The Erector Spinae is a group of muscles (Iliocostalis, Longissimus, Spinalis) that attach from the back of pelvis, torso and neck.
Because of the size and placement of the erectors muscles, (they are integral to so many day-to-day activities!) most back pain might be associated with weak or overtight spinae erector muscles. The good news is that strengthening the erectors will ease pretty much any type or level of chronic back pain.
- Release with Massage Ball. Use a lacrosse ball, massage ball, or even a tennis ball to massage the muscle. Place the massage ball between a wall and your muscles.
- Child’s Pose Stretch. Begin by positioning yourself on the floor on your hands and knees with your knees slightly wider than your hips. Turn your toes inwards to touch and push your hips backwards while bending your knees.
- Modified Cat-Cow Stretch. This is just a modified version of the standard cat, cow, cat cows, a great stretch for what spinal mobility and just getting everything moving.
Dec 29, 2023 · The erector spinae muscle is a group of muscles that run along the length of the spine and help maintain proper posture and movement of the back. When this muscle becomes strained or injured, it can result in erector spinae pain, which can be quite debilitating. Here are some common causes of erector spinae pain: Poor posture.
- Place two balls that are touching at the center of your mat. Lay down on your back on top of the balls so that they are on either side of the spine (not on top of the spine itself) at the level of the top of your shoulder blade or T1.
- Roll the balls down the back until they are at the level of the bottom of the shoulder blade at T7 on either side of the spine. Relax the shoulders down on the ground.
- Roll the balls down just a little further to T9. If you wear a bra, this is about the level of the horizontal bra strap across the back. Continue to let the entire body be heavy down on the ground with the balls on either side of the spine.
- Remain on your back as you roll the balls further down the spine to the base of the ribcage at T11 and T12. This is slightly below the level of the belly button.
3.47M subscribers. Subscribed. 4.5K. 155K views 1 year ago #backpainrelief #backpain #erectorspinae. Dr. Rowe shows how to quickly relieve erector spinae muscle tightness and pain. The...
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- SpineCare Decompression and Chiropractic Center
Description. Erector spinae group. Spinalis capitis, spinalis cervicis, longissimus capitis. The erector spinae (ES) is one of the core and paraspinal muscles, is a large and superficial muscle that lies just deep to the thoracolumbar fascia and arises from the erector spinae aponeurosis (ESA).
