Erector Spinae

Body Weight/Gravity * Equipment * Machines

 

Bird Dog

  • Lie down on the palms of your hands and knees. Extend a hand and a foot on the opposite side, engaging the abdomen. Repeat.

Super (Wo)man

  • Lie face down on the floor. Forehead can rest on a mat or towel for comfort. Flex your shoulders so that your arms are overhead in line with long axis of the body. Legs are straight, together, and also in line with the long axis of the body.
  • Engage abdominals and pull navel in to stabilize your core. Hyperextend the lower back so that the chest and thighs simultaneously lift off the floor. Pause then slowly lower the chest and thighs back down.
  • Repeat.

 

 

 

Lower Spinal Extensions with PhysioBall

  • Lie face down on a PhysioBall with elbows flexed and on the ground to support the upper body. (Note: you can also hold on to a stationary object). Place the PhysioBall under the hips, so that the hip region (waist to mid-thigh) is supported on the ball and the legs are not.
  • Engage abdominals and pull navel in to stabilize your core. Maintain a neutral (flat to normal) spine.
  • Exhale and contract the lower back muscles to raise the legs up towards the ceiling. Pause then slowly lower the legs back down to the starting position. (Note: do not bounce on the ball).
  • Repeat.

 

Upper Spinal Extensions with PhysioBall

  • Lie face down on a PhysioBall and secure your feet against a stationary object. Place the PhysioBall under the hips, so that the hip region (waist to mid-thigh) is supported on the ball and the upper body is not. Lace fingers behind head or cross arms across chest.
  • Engage abdominals and pull navel in to stabilize the core. Maintain a neutral (flat to normal) spine. Slowly lower the upper body down towards the ball.
  • Exhale and contract the lower back muscles to raise the upper body back up to the starting position.
  • Repeat.

 

 

 

Back Extension

  • Adjust the seat setting so that when sitting in an upright posture your feet are flat against the foot plate and knees are slightly bent.
  • Adjust the movement bar so that the pad lies across the shoulder blades and the body is leaning forward.
  • Engage abdominals and pull navel in to stabilize the core. Maintain a neutral (flat to normal) spine.
  • Exhale and contract the lower back muscles, pushing back against the movement bar until the upper body is almost in a straight line with the lower body.
  • Pause then slowly lean forward to raise the upper body back up to the starting position.
  • Repeat
  • .

Bird Dog * Super (Wo)men * Spinal Extension With Physioball (Lower) * Spinal Extension With Physioball (Upper) * Back Extension * Return to Top