vertical spinal muscle and what effect does it have on daily life?
The erector spinae are distributed along the back of the spine, starting from the sacrum and ending at the occiput. The erector spinae muscles play a vital role in stabilizing the core, protecting the spine, and maintaining body posture. Our daily standing, sitting, walking, running, bending and other movements require the participation of erector spinae.
But when you stand or sit for a long time, hunch back, and stretch your head, the erector spinae will continue to exert force, so It is easy to cause muscle strain . If the erector spinae is not strong enough or has been strained, it may cause back pain and spinal injury. Therefore, it is recommended to strengthen the erector spinae through training, enhance the strength of the erector spinae, and keep the back healthy.
Because the erector spinae is located in the back of the human body, it is a deep muscle and its location is relatively hidden. Many people often ignore this part of the muscle in their training programs. The following 4 fitness exercises are recommended for everyone, which can effectively exercise the erector spinae, maintain the stability of the spine, and prevent back pain.
Tip: Before training, be sure to warm up and stretch after training. Warming up and stretching can help you enhance the training effect and reduce the risk of injury.
Prone upright
♣The body is in a prone position, arms bend elbows, hands are placed at both ears.
♣ exert force on the back and stretch the torso backwards to make the torso in a reverse bow posture. At this time, the legs cannot leave the ground, and the hands are always close to the ears, and then return to the starting position.
Prone position with both ends up
♣ The body is in a straight prone position, both palms are extended relatively.
♣Strengthen the back, push up, stretch the hips at the same time, and lift the feet off the ground, so that the body is in a reverse bow position, and then return to the starting position.
Four-legged swimming
♣The body is in a prone position, with arms straight up , With your legs straight and shoulder-width apart.
♣Tighten the core and raise one arm and the opposite leg.
♣Return to the starting position, switch to the opposite side and repeat the steps.
straight arm plank
♣ , Keep your back straight and your body is in a straight line. Straighten your arms and support your hands on the ground. The distance between your hands is slightly larger than the shoulder width. Tighten your core, bring your legs together, put your toes on the ground, and keep your body stable for the specified time.
If you want to learn more about fitness actions, please follow the "Guide to Scientific Fitness Methods for Adults at Home".
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The above content comes from
"Adults Home Scientific Fitness Method Guide"
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