Why are my erector spinae so tight?
The most common causes for these symptoms are inflammation, muscle strain, and muscle tear. Additionally, these muscles become tight if you live a sedentary lifestyle and your spinae erector muscles do the work to make up for weak abs, lats, and glutes.
What stretch will stretch the erector spinae muscle?
Your erector spinae muscles, or your extensor muscles, help extend and rotate your back. So the best way to stretch them is to curl your body forward and do rotational movements. The first stretch is the cat/camel stretch. Get on all fours in a quadruped position.
How do you treat an erector spinae strain?
The best way is with physical therapy with emphasis on McKenzie exercises, isometric and isokinetic exercises. Heat applied may allow improved blood flow to muscles to allow faster healing. A TENS (Transcutaneous Electrical Nerve Stimulation) unit may also be of benefit.
How long does it take for erector spinae to heal?
Most people with lumbar strain/sprain symptoms improve in about 2 weeks. If symptoms continue for more than 2 weeks, additional treatment may be required.
How do you stretch thoracic erector spinae?
1. Knees to chest
- Lie down on your back.
- Hug both knees towards your chest.
- Keep your legs completely relaxed. Allow the arms to take the full weight of the legs.
- Your lower back should be completely flat against the floor.
- Aim to feel a stretch in both sides of the lower back.
- Hold for 30 seconds.
What is the action of the erector spinae muscles?
Erector spinae muscles
|Definition||Three groups of deep muscles located on either side of the vertebral column|
|Function||Bilateral contraction – extension of spine Unilateral contraction – lateral flexion of spine (ipsilateral)|
|Mnemonic||I Like Standing (stands for Iliocostalis, Longissimus & Spinalis)|