Roll Ball Erector Spinae
Description
The roll ball erector spinae is a self myofascial release drill for the long muscles that run along the spine. A small ball pressed into the erectors releases tightness from heavy lifting and prolonged sitting.
Muscle Group
Equipment Required
Roll Ball Erector Spinae Instructions
- Lie on the back with the knees bent and feet flat.
- Place a massage ball next to the spine in the lower back.
- Brace the core and keep the head supported.
- Lift the hips slightly to load the ball.
- Roll the back slowly over the ball.
- Pause on tender spots for several breaths.
- Move the ball up the back along the erector line.
- Continue for the working time then switch sides.
Roll Ball Erector Spinae Form & Visual
Roll Ball Erector Spinae Benefits
- Releases the back muscles.
- Improves spinal mobility.
- Reduces lower back tightness.
- Useful after heavy lifting.
- Joint friendly release.
Roll Ball Erector Spinae Muscles Worked
- Erector spinae
- Quadratus lumborum
- Trapezius
Roll Ball Erector Spinae Variations & Alternatives
- Foam Roll Back
- Cat Cow
- Childs Pose
- Cobra Pose
