BACK
Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids
(upper/middle back), and erector spinae (lower back). These three muscles,
along with smaller supporting muscles deep beneath the skin's surface, play
a huge role in almost everything you do, from swinging a golf club to sitting
at the dinner table.
Erector Spinae:
Runs along the lower part of the spine, hereafter referred to as the lower
back. Your lower back supports your upper body, extending your spine and
flexing it to either side, a part of almost every activity imaginable.
| Muscles stretched: |
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Lower back |
| Instructions: |
- Lie on your stomach with your palms flat on the ground at your sides,
between your shoulders and your hips.
- Keep your legs straight and toes pointed away from your body.
- Your elbows should be bent at a 90 degree angle and eyes forward.
- Keeping your legs together, slowly push your upper body upwards and
back.
- Once you have stretched into the furthest comfortable position, hold
for at least 15-30 seconds.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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