Roll Erector Spinae Lying on Floor
Description
The roll erector spinae lying on floor is a self myofascial release drill for the long back extensor muscles. Lying with a foam roller along the side of the spine releases tightness in the erectors from heavy lifting and prolonged sitting.
Muscle Group
Equipment Required
Roll Erector Spinae Lying on Floor Instructions
- Lie on the back with the knees bent and feet flat.
- Place a foam roller along the side of the spine.
- Brace the core and keep the head supported.
- Lift the hips slightly to load the roller.
- Shift the body slowly along the length of the erector.
- Pause on tender spots for several breaths.
- Avoid pressing directly on the spine.
- Continue for the working time then switch sides.
Roll Erector Spinae Lying on Floor Form & Visual
Roll Erector Spinae Lying on Floor Benefits
- Releases the back muscles.
- Improves spinal mobility.
- Reduces lower back tightness.
- Useful after heavy lifting.
- Joint friendly release.
Roll Erector Spinae Lying on Floor Muscles Worked
- Erector spinae
- Quadratus lumborum
- Trapezius
Roll Erector Spinae Lying on Floor Variations & Alternatives
- Foam Roll Back
- Cat Cow
- Childs Pose
- Cobra Pose
