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There are many ways to exercise the vertical spine muscle. Among the exercise methods, some are suitable for exercise at home, some are combined with exercise in the gym, and some pay attention to how to exercise the vertical spine muscle. I believe some people still understand how to exercise the vertical spine muscle at home. So, how to exercise the erector spinalis at home? What’s the way? Let’s get to know!

Goat stand up

ContraLateral Superman

Lie on your stomach, stretch your body, and fully extend your legs and arms around. Lengthen your spine, stretch your arms, shoulders and legs slightly off the ground. 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, change the right hand and left leg, always keep the legs and hands off the ground, and exercise the back muscles and buttocks.

Goat stand up

Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with your hands or shoulder the barbell. The upper body should stand up as far as possible. When it reaches the highest point, it should stand still for one second. Then reply slowly. Pay attention to slow down the body when falling. It takes 2 seconds to reach the lowest point. When the body gets up, it should be faster and in one second as far as possible. In a group, keep the frequency of slow down and fast up as much as possible.

Lie prone and start at both ends

Fully relax, lie prone on the floor, straighten your arms forward and stretch your legs back. Inhale, tighten your abdomen, lift your arms and legs up and off the ground at the same time, and stretch your abdominal muscles. Contract your vertical muscles, pause a little, exhale slowly, relax and return to your original position.

Bend your legs and pull hard

Bend your legs and pull hard

Stand with your feet in an eight figure shape, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, the holding distance is about shoulder width or shoulder width, lift your head slightly, keep your chest straight, tighten your waist and back, raise your hips, and tilt your upper body forward about 45 degrees; Stretch your knees and lift the bell. Stop. Then bend your knees and slowly fall back. In order to improve the effect of exercise, do not let the barbell touch the ground when bending your knees; When reaching the highest point, stretch out your shoulders as far as possible, raise your head and hold your chest up for 3 seconds. Restore, repeat.

Prone back extension

Keep the angle between Chin and neck. Control the movement rhythm. The abdomen is close to the ground.

Quadruped swimming

balance. The abdomen is close to the ground. Swing your limbs on the opposite side and try not to touch the ground.

Supine straight leg rotation

Continuous abdominal tension. Turn the legs to 45 degrees from the ground. Keep your movements coordinated and consistent. Keep your shoulders off the ground.

Erector spinalis stretch

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