good stretches for the erector spinae muscles

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DeanW92		good stretches for the erector spinae muscles	26-01-2014 @ 20:05
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Injured my back two week ago and still having problems, been trying to keep moving and regularly stretching. Managed to find a few stretches on the internet but not many, any links or description of stretches that you have found helpfull would be great.

Sawyers		...	26-01-2014 @ 20:07
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Two lacrosse balls taped together then roll on them. Not as much a stretch, but eases off any back pain that I get.

sexymikehowarth		...	26-01-2014 @ 20:34
Full mask or nasal and chin strap? Member 3254, 2485 posts	90/90 stretch A lot of lower back tightness isn't helped by glute/ hamstring stiffness Worth a go in addition to others IMO

herman		...	26-01-2014 @ 21:05
hermit Member 3904, 988 posts	Post Edited: 26.01.2014 @ 21:06 PM by herman Get bent over in your typical back stretching position, get palms on floor or try to hug your lower leg. Then... important bit try to reach behind you on the left, twisting your back and getting a good stretch on the right of your back, then repeat by reaching behind you to the right to get a stretch for your left back. Another one, put an empty bar on the ground. Grip it with a completely loose fully rounded back, just hold on and continue to relax your low back, allowing the 20kg to stretch it out. You dont need to stand on anything. Focus on relaxing.

DeanW92		...	26-01-2014 @ 22:09
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Thanks for the ideas. Have started stretching hammies, glutes and hip flexors as of yesterday and will carry on with that. Il try the suggested stretches too. First 4 days was in alot of pain and then it eased off considerebly, the last 11 days though i havnt see any improvement. If i sit down for more than half hour it stiffens up loads and when iv been walking around a while or iv been stretching i cant notice it too much. Doing my nut in!

unit94		...	26-01-2014 @ 22:13
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Foam rolling and stetching my glutes sorted my lower back pain mate.

DeanW92		...	26-01-2014 @ 22:20
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	unit94 said:Foam rolling and stetching my glutes sorted my lower back pain mate. Il keep on foam rolling them aswell as stretching them. Cant really seem to get into the glutes with a foam roller, cant feel s**t. However when i had my back massaged the other day, she did my glutes right at the top and they felt tight as hell.


JackRevans		...	26-01-2014 @ 23:24
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	before/during my first (of many) back injuries, my lower back was incredibly tight. I find that the erectors are something that a foamroller doesn't really dig into either so I would lie on pressup stands and really make them dig deep in there. also did this for piriformis. Stretching your hip flexors is always a good thing to do too

unit94		...	26-01-2014 @ 23:27
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	DeanW92 said: Il keep on foam rolling them aswell as stretching them. Cant really seem to get into the glutes with a foam roller, cant feel s**t. However when i had my back massaged the other day, she did my glutes right at the top and they felt tight as hell. Cross one leg over the other then sit on the foam roller, that might get them. If not then a hockey ball or baseball should do the trick.

DeanW92		...	27-01-2014 @ 12:26
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	unit94 said: Cross one leg over the other then sit on the foam roller, that might get them. If not then a hockey ball or baseball should do the trick. Thanks, had a quick go and this deffinately made a difference, will spend some time on rolling the glutes tonight. Think i could do with investing in a cricket ball or something too as im sure that would work well. Yer thanks jack, found a few exercises to stretch them. For stretching the glutes, the pretzel stretch seems to work quite nicely.

Rodger		...	27-01-2014 @ 13:21
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	You can get a lacross ball on ebay for about £4. They certainly get into the glutes. Just search myofaesial massage or something

DeanW92		...	27-01-2014 @ 17:23
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Rodger said:You can get a lacross ball on ebay for about £4. They certainly get into the glutes. Just search myofaesial massage or something Cheers roger, picked one up on the way home from a local sports shop for a fiver. Will have a look at some vids tonight and see howmuch it hurts lol.

1369phil		...	05-02-2014 @ 16:34
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Rodger said:You can get a lacross ball on ebay for about £4. They certainly get into the glutes. Just search myofaesial massage or something Get the same thing (almost) from any pet shop (dog toys) for a lot less

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