Floor Lying Erector Spinae Roll
Relieve lower back tension with this gentle foam rolling exercise. Improve flexibility and reduce muscle soreness.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying on the floor, face up, with your knees bent and feet flat on the ground.
2. Place a foam roller horizontally under your lower back (the lumbar region).
3. Keep your hands stretched out to the sides for balance and support.
4. Gently allow your body weight to sink into the foam roller, targeting the erector spinae muscles along the spine.
5. Slowly rock side to side on the foam roller, moving it along the length of your lower back to massage and stretch the muscles.
6. Continue for the desired amount of time (e.g., 30-60 seconds), then carefully remove the foam roller.
7. 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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