Back Extension - Erector Spinae Strengthening

A great exercise to using a theraband to strengthen the muscles either side of the spine. This can be difficult to prevent other areas of the body from helping the exercise. Practice is key here with a mirror to help give you visual feedback.

[@volkank1066]

Finally someone got the erector spinae exercises correctly, instead of recommending spine to go into hyperextension with many poor exercises. Thank you so much for your share, spot on!

[@ralphlamothe6537]

I did a lot of research for the erector spine and this is one of the best workout

[@meagainandagain5756]

This area has bothered me since the end of golf season last year. Usually, it’s gone in a month or two. I am 61 and fit, but this has been a bother. Currently seeing a chiropractor, massage therapist and a athletic therapist. It is getting better, but I am going to introduce this into my daily 30 minute regiment of stretches and strengthening movements. Thanks for this, cheers.

[@Justonebody]

Good to hear! You may find our torso rotation and side bending exercises useful too

[@ericb4898]

This is gold

[@Justonebody]

Glad you like it! Can be completed with a weight as well

[@eduardoramirez4768]

So a resistance banded half rep jefferson curl?

[@Justonebody]

Similar, but trying to guide the movement to focus on the mid to upper part of the spine and moving into extension. A typical JC would go into the amount of mid/upper back extension

[@EvaK7]

👍🏻

[@johnhorne1839]

Couldn't I do it with my backside against a wall to prevent my hips from moving? Or does that activate different muscles?

[@Justonebody]

Good questions and thanks for your significant patience with our reply. You can do indeed to help learn the movement. However, the more you rely on this the less you learn to control your body movements.

[@johnhorne1839]

@@Justonebody Thank you for the response. I'll try these for a few weeks.

[@raedaboufakher6036]

thanks for the video. I can feel my erectoral muscles stretch. how often can we do this exercise? daily!?

[@Justonebody]

Thanks for the message and your patience with our reply. Pending whether you have and pain, little to no pain I would suggest do this every other day for 2-3 mins. Ensuring you’re feeling tired by the end of 2 mins

[@ehcblamp618]

I thought you were NEVER supposed to round your back while exercising, especially if you have osteoporosis.

[@Dispensationalism]

You should check the Jefferson Curls

[@Justonebody]

Not at all, the lower back is supposed to flex even under load. As an extreme example people doing world strongest man events which includes deadlifts. They are very much rounding their back with loads of over 200 kg. If you have osteoporosis you need to strength these movements, along with a range of other spinal and leg movements. There’s always more to it when we look an individual case, but essentially loading the lower back is ok to do.

[@ConstructiveMinds100]

Why are the messages are soo difrent from coach to coach?

[@agente180]

You can do that without the bands

[@Justonebody]

You can, but the focus in this example is to load the torso muscles to improve strength and mobility