The role of the muscles of the erector spinae - multifidus, longissimus and iliocostalis – is spinal stability, not to extend or move the individual joints that they cross over. The Individual muscles are in the wrong position with the wrong angles of force to extend the joint efficiently. They are too weak, with small tendons that attach to the thin bone of the spinous process and transverse process. Muscles that pull to flex and extend the joints they surround are much bigger, with strong tendons and strong attachments, think biceps and triceps for example.
Author: Tim Edwards (Tim Edwards)
Foam Rolling Might Not Be That Helpful
Have you ever wondered what foam rolling is to your lower back? Is it doing what you want it to do? Sadly, probably not. The action puts a lot of stress on the bones and joints of your spine in a way they are not really designed for.
Single Leg Deadlift Exercise
Select a weight that is appropriate for you to lift. Holding the weight in one hand, stand on the opposite foot. Lower the weight to the ground and back up.
Resistance Band Squat Exercise
Start holding the band by the ends in a “U’ shape. Stand on the band and put your feet at shoulder width apart or slightly wider than shoulder width.
Neck Extension Exercise
Lock your fingers and place your hands behind your head. You are going to push your head into your hands and your hands into your head firmly...
Hip Lift Exercises for Strength | Mandurah Spine and Sport
The hip lift is done laying on the ground with your feet up on a hard surface and your knees and hips at 90 degrees. What you’re going to do is...