What is the erector spinae responsible for?
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What is the erector spinae responsible for?
The erector spinae muscles lie on each side of the vertebral column and extend alongside the lumbar, thoracic, and cervical sections of the spine. The erector spinae muscles function to straighten the back and provide for side-to-side rotation.
What action does the erector spinae iliocostalis perform?
Spinalis, longissimus, and iliocostalis action: The erector spinae function primarily to produce the movements of back extension and lateral back flexion. Back extension occurs when a person bends their back backwards such as when they perform a back-bend.
What exercise works the erector spinae?
Plank row. This exercise strengthens the upper, middle, and lower back muscles, including the latissimus dorsi, rhomboids, trapezius, and erector spinae. It also works the core, glutes, and arms.
What causes tight spinal erectors?
The deep longitudinal subsystem includes erector spinae, a muscle that runs the length of the spine. If this muscle becomes lengthened and weak due to the poor posture caused by extended periods of sitting with an increased kyphotic spine, any point along the subsystem can be affected.
How do you engage erector spinae?
The superman trains the erector spinae as an extensor by having you lift your legs and arms off of the ground by flexing your lower back and then holding this position. Your lower back will have to work to initiate the movement and stabilize to hold the top position isometrically.
Is the erector spinae a core muscle?
Your erector spinae is a vital part of your core, as it links to your abdominal and oblique muscles, which stabilizes and helps you move your entire upper body. Note: Your erector spinae is also referred to as, sacrospinalis group of muscles, spinal erectors, and most commonly, your lower back muscles.
How can I strengthen my spinal erector muscles?
Erector Spinae Strengthening Exercises
- Bird Dog. The bird dog exercise not only tones the erector spinae but also builds strength throughout your core.
- Prone Superman. The prone superman strengthens muscles along your spine.
- Standing Superman. This erector spinae exercise also helps improve your balance.
- Deadlift.
How do you heal erector spinae muscles?
The best way is with physical therapy with emphasis on McKenzie exercises, isometric and isokinetic exercises. Heat applied may allow improved blood flow to muscles to allow faster healing. A TENS (Transcutaneous Electrical Nerve Stimulation) unit may also be of benefit.
How do you cure erector spinae?
Stretching and strengthening these muscles will help them heal from a strain. Specific stretches that can be performed are pulling both knees to the chest while lying on the back, arching the back while on hands and knees, and then letting the back slump while on hands and knees.
