The erector spinae muscles support your spinal column, promote ease of mobility and encourage correct posture. Most of us tend to think of our ab muscles when we think about strengthening our core. However, your core also refers to your back. Exercises like the Pilates-based "Superman" pose and the yoga cat pose are effective spine-strengthening exercises. As important as it is to have strong ab muscles to prevent lower back injuries, it is equally important to have strong erector spinae muscles for anatomical balance and prevention of diseases like arthritis and osteoporosis.
Superman Exercise
Not only is the Superman an effective exercise to strengthen and tone your back, it also works your glutes and shoulders. To begin, lie on your stomach on a mat or soft carpet. Extend your legs out straight and your arms overhead so that your body is in one straight line from the tips of your fingers to your pointed toes. Relax your head so it is centered between your shoulders and lined up with your spine. Contract your abdominals and exhale as you simultaneously lift both legs and arms four to six inches off the ground. Try not to arch your back or change the position of your head. Hold the pose for two to three seconds. Inhale as you slowly return your body to the mat.
Yoga Cat Pose
The yoga cat pose is a therapeutic stretch that strengthens your core from the abdominal wall to the erector spinae muscles of the back. You will want to perform this exercise on a mat or soft surface to cushion your knees. To begin this exercise, position yourself on your hands and knees. Place your hands directly under you shoulders and your knees under your hips. Tighten your abdominal muscles so that your back is in neutral position. Exhale as you curl up your spine toward the ceiling allowing your head to fall toward your chest. Hold this position for 15 to 20 seconds. Inhale as you slowly release the spine back to neutral position. Perform three to five repetitions.
Stability Ball Back Extensions
The stability ball is an effective tool for stretching and strengthening all the muscles of your core. Back extensions performed with the ball primarily target your erector spinae muscles but also recruit your glutes and hamstrings. To perform this exercise, lie on your stomach on the ball with your feet braced on the floor behind you. You may want to brace your feet against a baseboard to avoid slipping. Extend your legs straight with most of your weight on the ball. Place both hands behind your head or across your chest. Exhale as you arch your back and lift your upper torso up off the ball while you simultaneously squeeze your glutes. Pause at the peak of the lift for 15 to 20 seconds. Inhale as you return your stomach down to the ball. Perform three to five repetitions.
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