Erector Spinae Spinalis Stretch

The muscle group surrounding and running down your spinal column is known as the erector spinae muscles. The spinalis is one of three long muscles in this group, and it contributes to trunk extension and the stabilization of your spine. This muscle also helps to control small movements of each vertebra. Stretches for the erector spinae spinalis can range from simple back arches to more complex yoga poses.

  1. Arch like a Cat

    • When you imitate a cat stretching and arching its back, you distend the spinal column and stretch the spinal erectors in the lower back. Begin on all fours with your spine in neutral position. Your hands should align under your shoulders and knees under your hips. Pull your navel in to your spine and round your back. Slowly sit back on your heels and then walk your hands out in front of you and lower your head and chest to the floor. Hold the peak position for 20 to 30 seconds. Repeat the stretch two to three times.

    Crunch the Body

    • If you pull your knees up to your chest, you’ll stretch the erector spinae spinalis. For example, begin a simple stretch by lying supine on a mat or carpet. Bend your knees and hips at a 90-degree angle, positioning your knees shoulder-width apart. Grab the backs of your legs with both hands and draw your knees toward your chest. While your hips can lift off the ground, keep your head and shoulders pressed to the floor. Hold the stretch for 20 to 30 seconds and then slowly release.

    Sit and Bend Forward

    • A Pilates spine stretch can spare you the hardship of standing up and trying to touch your toes. Begin by sitting on the floor with your legs extended in front of you. Position your feet shoulder width apart or as wide apart as is comfortable. If your hamstrings are stiff, bend your knees to maintain the neutral position of your spine. Reach forward with both arms and place your hands between your legs. Round your back from your hips to your neck, allowing your pelvis to tilt slightly. Exhale and walk your hands toward your feet. Inhale and hold the stretch. Exhale and slowly return to starting position. Repeat the exercise 10 times.

    Twist the Spine

    • Trunk rotations will stretch the middle region of your erector spinae spinalis. For example, perform the Half Lord of the Fishes pose, a yoga move that involves a spinal twist. Begin by sitting on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Put your right hand behind your right hip. Wrap your left arm around your right knee and draw it in to your chest. Exhale, pull your navel toward your spine and twist to the right. While rotating, keep your head and neck aligned with your spine. Hold the pose for three to five deep breaths. Exhale and return to starting position. Reverse arm and leg positions and repeat the exercise on the other side.