How to exercise the erector spinae muscles? There are many exercise methods. Among the exercise methods, some methods are suitable for exercising at home, and some methods are suitable for exercising in the gym. There are some particularities in exercising the erector spinae muscles. So what about at home? I believe some people still understand how to exercise the erector spinae muscles. So, how to exercise your erector spinae at home? Is there any way? Let’s find out together!

》Stand up in a swimming style

Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and lift your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group hips.

Goat stands up

Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders. Push your upper body upward as much as possible, and when it reaches the highest point, stay still for a second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.

Lie prone and stand up from both ends

Completely relax and lie prone on the floor, arms straight in front of you, legs stretched back and straight. Inhale and tighten your abs while simultaneously lifting your arms and legs up off the floor, stretching your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.

Deadlift with bent legs

Stand with your feet in a figure-eight shape, place the barbell in front of your body, and bend your kneesHold the barbell with both hands, with a grip distance of about shoulder width or shoulder width. Raise your head slightly, straighten your chest, tighten your back, raise your buttocks, and lean your upper body forward about 45 degrees; stretch your leg muscles to lift the bell, and pause for a moment. . Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground; when it reaches the highest point, abduct your shoulders as much as possible, raise your head and chest, and pause for 3 seconds. Restore, repeat.

Prone dorsal extension

Keep the angle between your chin and neck. Control the rhythm of the action. Keep your belly close to the ground.

Four-legged swimming

Keep a balance. Keep your belly close to the ground. Swing your limbs to opposite sides, trying not to touch the ground.

Supine straight leg rotation

Persistent tension in the abdomen. Just turn the legs to 45 degrees with the ground. Maintain coordination and consistency of movements. Keep your shoulders off the ground.

Erector spinae stretch

Stretch your arms forward and relax. Place your forehead on the mat.

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