The erector spinae is another often-misunderstood muscle. The spinal erectors are thought of as the “lower back” muscles. However, the spinal erectors travel the length of the entire spine. The upper fibers tuck under the latissimus dorsi and trapezius, and therefore are not visible to the naked eye.
- Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
- Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.
- Lie face down on the floor with your arms fully extended in front of you.
- Simultaneously raise your arms, legs and chest off of the floor and hold the position.
- Slowly lower your arms, legs and chest back to the starting position. Repeat.