The spine is reinforced by the erector spinae group, made up of the iliocostalis, longissimus, and spinalis muscles. According to the book "Anatomy and Physiology" by Elaine Marieb, these muscles run the length of the spine, are the prime movers of back extension and also provide stabilization of the spine when you bend over at the waist. Spine muscle exercises will provide a strong, healthy back if done on a regular basis.
Superman
The superman exercise targets the erector spinae group as well as your glutes and shoulders. Lie on the floor face down with your legs extended behind you and your arms straight above you head. Pull your belly button into your spine and contract your core. Take a deep breath in. Keeping your core contracted, exhale and raise both legs a few inches off the floor while simultaneously lifting your arms off the floor. Hold this position for a count of two and then relax to the floor. Perform three sets of 8 to 12 repetitions.
Opposite Arm And Leg Raise
The opposite arm and leg raise works the erector spinae group while also strengthening your glutes, shoulders and large back muscles. Lie face down on the floor with your legs extended behind your and your arms straight above your head. Pull your belly button into your spine and contract your core. Take a deep breath in. As you exhale raise your right arm and left leg simultaneously. Hold this position for a count of two and then lower back to the floor. Repeat the movement with your left arm and right leg. Complete three sets of 8 to 12 repetitions.
Bent Over Row
The bent over row works the large muscles of your upper and middle back. The bent over position of your torso during this exercise recruits your erector spinae muscles in an isometric contraction. Stand with your legs slightly bent. Grasp a loaded barbell with an overhand grip slightly wider than your shoulders. Keeping your back straight, lean forward 45 degrees at the waist so that the bar is at knee-level. Pull the bar up to your chest and then slowly lower it back down. Complete three sets of 8 to 12 repetitions.To prevent injury, do not round your back during this exercise.
Back Extension
The back extension exercise specifically targets the erector spinae muscles and to a lesser degree, your glutes. Lie face down on a Roman chair and place your ankles under the roller pads. Ensure that your pubic bone is not resting on the support pad. Clasp your hands together in front of your face to prevent your arms from flailing. Begin with your torso bent at 90 degrees so that the top of your head is pointing toward the ground. Take a deep breath in. As you exhale, extend your back until your torso reaches horizontal. Pause here for a moment and then slowly lower back down. Complete three sets of 8 to 12 repetitions.
Dead Lift
The dead lift works nearly every single muscle in the body, particularly the back muscles. Stand with your shins against a loaded barbell with your feet shoulder-width apart. Bend your waist and knees until your thighs are parallel with the floor. With your arms extended, grasp the barbell with an overhand grip wider than your legs. Pull your belly button into your spine and contract your core. Keeping your back straight and your core contracted, raise the bar by straightening your legs and allowing the bar to slide up your shins. When the bar reaches your knees, straighten your torso while continuing to straighten your legs. Continue up until your hips and legs are fully extended. Pause at the top of the movement and then slowly lower the bar back to the floor by bending your legs. Complete three sets of 8 to 12 repetitions.
Dumbbell Front Squat
The dumbbell front squat requires stabilization from the erector spinae muscles and works the hips, legs, back and glutes. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Pull your belly button into your spine and contract your core. Keeping your core braced, curl the dumbbells up so that they are resting on the front of your shoulders. Keeping your back straight, hinge at the waist and bend your knees to slowly lower into a squat. Continue down until your thighs become parallel with the floor. Push through your heels to extend your hips and legs until your return to a full standing position. Perform three sets of 8 to 12 repetitions.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy", Second Edition; Frederic Delavier; 2006
- American Council on Exercise: Fitness Library, Supermans
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