- Deadlifts. The deadlift is the king of back exercises, and arguably all exercises.
- Rack Pulls. Rack pulls will train your entire back, just as a deadlift does on the top portion of the lift.
- Stiff-legged Deadlifts.
- Good Mornings.
- Bent Over Rows.
How do you rehab erector spinae?
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 do you loosen tight erector spinae?
- 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.
Do squats work spinal erectors?
If you squat regularly, you’ll almost certainly have big, strong adductors. Your Erector Spinae and Lower Back: When we think about what muscles are worked in a squat, your erector spinae and lower back aren’t the first to come to mind. However, they work to keep your torso stable and strong during your squats.