Erector Spinae Stretch
By Taylor Norris RMT at unionwellness.ca
Co-blogger of TWHEALTHHUMOR.com
The erector spinae are comprised of three sets of muscles; the iliocostalis, longissimus and spinalis.
These muscels then each further break down into sub sets that all run parallel to eachother along the spinal column, and collectively (though origin and insertion points vary for each) begin at the sacrum (centre of the pelvis) and end at the back of the skull. They are back muscles responsible for helping us with actions like bending backward, bending sideways, maintaining correct posture and spinal curvature for both sitting and standing, and they also help steady the spine on the pelvis while we walk.
These are some hard working muscles that often become sore and fatigued with prolonged sitting and/or standing, and many clients ask how they can stretch them out.
Luckily, we can stretch them all with a few simple moves!
First, find an armless seat and a bath towel. Have the towel folded in half once (maybe twice depending on the towel size) width wise and wrapped behind the back, grasp the towel in each hand evenly. Then slowly bend forward so the chest will be parallel to the legs, and in increments gently pull down on the towel beginning at the low back and moving up toward the shoulders.
Another option is to lie face up on a yoga mat or blanket, and slowly pull the knees into the chest and up toward the shoulders.
Happy stretching!
NWHealthFitness 