Muscle of the month - Erector Spinae Group

The erector spinae consists of three groups of muscles in which two of the muscle branch off into three more groups. The group of muscles runs from the sacrum to the skull.

The erector spinae muscles are frequently strained through improper lifting and or weakness in the muscles. These muscles need to be strengthened with the abdominal group in order to create balance within the torso. The muscles run from the cervical spine across the thoracic and down into the lumbar. When executing the back extension exercise it is important to work all sections of the spine with caution because a large number of individuals are very weak in the back area. Start with creating strength and mobility in the thoracic spine, and then advance into the lumbar spine once mobility is developed.

Lay face down with the legs together, abdominal contracted inward and shoulders drawn away from the ears. Place your bent arms on the floor at a 90-degree angle. Slowly extend the back keeping the head in line with the neck, elbows on the floor and abdominals contracted. Lift the upper body off the floor while maintaining contact with the ribcage to the floor. Once you have mastered the thoracic extension continue upward into the lumbar extension by drawing the belly button upward and lifting the abdomen off the floor. The weight of the body will be into the hands and the elbows stay close the sides of the body.

Stretch of the Month:

This is a yoga stretch that will lengthen through the erector spinae and stretch the hamstrings, calves and shoulder area. Start in a 4-point position on your hands and knees, press back into the heels so the body is in an inverted V. Start by pressing the chest toward the floor, place the head in line with the arms, draw the shoulders away from the ears and press the tailbone toward the ceiling. Once you feel comfortable extend the knees and then press the heels toward the floor. Be sure to keep the abdominals contracted inward throughout the exercise. Hold and take several deep breaths relaxing further into the stretch as you exhale .