Roll Erector Spinae Lying on Floor Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Roll
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Iliopsoas, Gluteus Maximus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Erector Spinae Roll
Visualised Target Muscle Groups
Front
Back
How to: Roll Erector Spinae Lying on Floor
- Lie down on your back with the foam roller under your lower back.
- Bend your knees and place your feet flat on the floor.
- Using your legs, gently roll back and forth to massage the erector spinae.
- Shift your weight slightly to either side to target the left and right muscles.
- Continue for 1-2 minutes, then switch to different areas or positions if needed.
Common Mistakes
- Rolling too quickly, which can cause discomfort.
- Not engaging the core muscles while stretching.
Modifications
- Use a softer or firmer roller based on your comfort level.
- Perform the stretch on a mat for additional cushioning.
Tips
- Keep your movements slow and controlled to maximize the effectiveness of the stretch.
- Ensure that you breathe deeply to help release tension in the muscles.
Roll Erector Spinae Lying on Floor Alternatives
Tags
hips
stretching
erector spinae
flexibility
low back
relaxation
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