The spinal erectors, also known as the erector spinae, run down the length of the vertebral column. The main function of these muscles is to keep the spine stabilized and erect. By stretching these muscles, you will maintain good flexibility and be able to move with efficiency. Utilize pieces of fitness equipment to do your spinal erector stretches.
Foam Roller Stretch
Self myofascial release, or SMF, is a technique that uses a durable foam roller to release knots and stretch muscles. To use this tool for the spinal erectors, lie faceup on the floor with the roller placed perpendicular to your body under your lower back. Rest your arms across your stomach, lift your torso slightly and walk your feet backward as you roll over the roller. Once you get to your tailbone, walk your feet the other direction and roll down to about your mid back. Continue to roll back and forth in a slow fashion.
Knee to Chest
A knee to chest stretches the erector spinae from a faceup position on the floor. Begin with your legs extended straight out in front of you and your arms at your sides. Keeping your left leg straight, raise your right leg, bend your knee and wrap your hands around your shin. Gently pull your knee into your chest and hold for 20 to 30 seconds. Slowly release and switch sides. For a variation, pull both knees in at the same time.
Seated Lower Back Stretch
A seated lower back stretch requires a weight bench or chair. Begin by sitting on the chair with your feet in a wide stance. Slowly bend forward at the hips and reach your hands back behind your body as far as possible. Your shoulders should be down below your knees at this point. Hold for 20 to 30 seconds and slowly release.
Ball Hug
A stability ball is a functional training tool often used for the abs. A ball hug stretches the spinal erectors from a standing position. Begin by standing behind the ball with your feet spaced wide apart. Slowly bend down into a deep squat, place the inside of your thighs against the ball and wrap your hands around the front of the ball. Lean backward as you hug the ball tightly into your body. While doing this, feel the stretch on your lower back. Hold for 20 to 30 seconds and slowly release.
Cat Pose
A cat pose is a yoga exercise performed from a facedown position. Start on all fours with your hands directly under your shoulders and knees directly under your hips. Keeping your arms straight, round your back and raise it in the air as high as possible. Hold for 10 to 12 breaths and slowly release. For a variation, couple this pose with a cow pose. Once you round your back to get into the cat pose, inhale and lower your stomach toward the floor. Your back will be arched at this point. Hold this position for a second and round your back again as you exhale. Alternate back and forth with each breath.
