Roll Erector Spinae Lying on Floor
Gym Exercise Card
Equipment
Rolling the erector spinae with a foam roller helps alleviate tension and improve flexibility in the lower back. It is an effective self-myofascial release technique that targets the muscles along the spine, promoting better mobility and reducing discomfort from prolonged sitting or strenuous activity.
How to do it
- Lie on your back with a foam roller positioned under your lower back.
- Bend your knees and keep your feet flat on the floor.
- Lift your hips slightly and shift your weight onto the foam roller.
- Slowly roll from the lower to mid-back by pushing through your feet.
- Continue for desired time, maintaining relaxed breathing.
Muscles worked
Primary Erector Spinae
Secondary Gluteus Maximus
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