Roll Erector Spinae Lying on Floor
Lying along a foam roller with the knees bent and the arms out, tilt slowly from side to side so the roller rolls under the long muscles beside the spine.
How to do it
Setup
Lying on the back along a foam roller under the spine, knees bent, feet flat, arms out to the sides on the floor.
Steps
- Tilt the body slowly to one side so the roller moves under the muscles beside the spine.
- Tilt back through the middle to the other side.
- Keep the tilts small and slow, the arms steadying you.
Common mistakes
Rolling off the side of the roller: keep the tilts small, the arms on the floor. Arching the lower back over the roller: draw the belly gently in. Rushing the tilts: slow, easy rocks.
Breathing
Steady throughout; never held.
