What are the erector spinae? Commonly known as the erectors, the Erector Spinae is a group of muscles in the back consisting of the Iliocostalis, the Longissimus, and the Spinalis.
anatomy
Origins: Spinous processes of T9-T12.
inserts: Spinous processes of T1 and T2 thoracic vertebrae and cervical vertebrae.
Behavior: Allow yourself to lean forward at the waist resisting the force of gravity, and straighten up by contracting. It is used to maintain a good posture.
Antagonist: Abdominal muscles
Symptoms
Spasm or tension of these muscles, as they attach to the ribs, can cause shooting pain and make taking a deep breath painful.
Personal care
Extension: lower back stretch
While lying on your back on the floor, bring your knees in toward your chest, wrapping your arms around them and pulling them in close. Hold.
Get on all fours, round your back like a cat.
Strengthening: back extension
Using an exercise ball, lie on your stomach, toes on the floor. Lift your head and chest off the ball, then slowly return to starting position.
massage techniques
heat using efleuragemassaging the entire length of the muscle, from the neck to the lumbar spine.
If you’re inclined to use your thumbs, then Peelthumb over thumb is effective.
For a deeper effect, use your forearms, with your elbow pointing toward your spine starting at your lower back and sliding toward your neck.
All of the above methods have targeted the erectors in a linear fashion, moving in parallel with the muscle fibers. It is also recommended to move perpendicular to the muscle fibers. While standing to the side of the table, reach over the spine to the erector furthest away and use cross grain friction (fingertips over fingertips), moving the skin and fascia only in an oscillating manner, starting at the lower back and ending at the neck.
The same can be done with the palm of the hand, again starting at the lower back and ending at the neck.
In the Thai massage posture, the assisted plow provides a good stretch: the client is on their back, the legs are raised up to 90%, then the practitioner reduces the angle by pushing the ankles toward the client’s head.
Another Thai massage pose, the assisted forward bend: the client is seated with their legs stretched out in front. The practitioner sits on his heels facing the client, with the client’s feet resting on the knees. The client and practitioner grasp the wrists while the practitioner pushes the client forward.