Floor Lying Erector Spinae Roll
Relieve lower back tension with this gentle foam rolling exercise. Improve flexibility and reduce muscle soreness.
The Floor Lying Erector Spinae Roll mainly works the lower back, with help from the glutes & hips and hamstrings. You'll need: foam roller.
Required Equipment
Floor Lying Erector Spinae Roll Muscles Worked
Primary
Spinal Erectors (erector spinae); Lower Back (quadratus lumborum)
Secondary
Glutes (gluteus maximus); Hamstrings
Floor Lying Erector Spinae Roll Variations and Alternatives
How to do the Floor Lying Erector Spinae Roll
Begin by lying on the floor, face up, with your knees bent and feet flat on the ground.
Place a foam roller horizontally under your lower back (the lumbar region).
Keep your hands stretched out to the sides for balance and support.
Gently allow your body weight to sink into the foam roller, targeting the erector spinae muscles along the spine.
Slowly rock side to side on the foam roller, moving it along the length of your lower back to massage and stretch the muscles.
Continue for the desired amount of time (e.g., 30-60 seconds), then carefully remove the foam roller.
Repeat the exercise 3-5 times, or as needed, to achieve a good release in the lower back area.
Make sure to breathe deeply throughout the exercise and perform the movement in a controlled manner to avoid any injury. If you experience any sharp pain, discontinue the exercise and consult a professional.
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Floor Lying Erector Spinae Roll FAQs
What muscles does the Floor Lying Erector Spinae Roll work?
The Floor Lying Erector Spinae Roll mainly works the lower back, with help from the glutes & hips and hamstrings. The main muscles are the erector spinae and quadratus lumborum.
What equipment do you need for the Floor Lying Erector Spinae Roll?
Foam roller.
What are some Floor Lying Erector Spinae Roll variations and alternatives?
Similar exercises include the Foam-Roll Upper-Back, Foam-Roll Floor Lat Mobilization, Foam-Roll Lower-Back Mobilisation and Floor Lying Around-The-World Roll.
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