Increasing the endurance of your erector spinae muscles

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Increasing the endurance of your erector spinae muscles | The MSK Physio

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3 жыл бұрын

Increasing the endurance of your erector spinae muscles | The MSK Physio
The structure of your erector spinae muscles is such that they are biased towards slow twitch fibers! Slow twitch fibers are endurance based. We know that in chronic lower back pain patients there tends to be reduced endurance of these muscles. This is an easy to utilise lower back exercise that encourages you to use your erector spinae muscles in a mid-range, particularly the lower back erector spinae. Over time, with long holds, you can start to build some lower back endurance back into these muscles.
Ensure you stay tall during the movement! This exercise is not focused on building extension or flexion capacity. There is a time and a place for flexion and extension, and we have exercises to train this skill on our channel and website!
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These videos are for educative and entertainment purposes only. They are not intended to be a substitute for professional medical advice, diagnosis or treatment. If you have a current injury or are in pain, please seek the advice of your regular health care provider. You are responsible for your own safety and health at all times. Especially, given physical activity is not without risk and can cause harm. By engaging with any content on this website you acknowledge and agree that The Musculoskeletal Clinic is not liable for any direct, indirect, special, consequential, exemplary, or other damages arising therefrom.
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Пікірлер: 15

@duanesnow424 2 жыл бұрын

How long would you recommend holding the weight for before you go to a heavier weight?

@theMSKphysio 2 жыл бұрын

It's not a straightforward answer. It relates to what you want out of it but generally 60 seconds is a good cut off. Ill be posting an article on our website diacussing erector endurance with more tests you can do, sometime in the next 1-2 months

@1426Decatur 5 ай бұрын

I really enjoy your style of instruction. Firm, straight forward… no studdering, etc. obvious you know your stuff. I had L5-S1 fusion 10 years ago and my back muscles have never fully engaged despite numerous rounds of PT. However, I’m gonna give these a go. Glad I found your channel. Better late than never.

@theMSKphysio 5 ай бұрын

Thank you for the feedback 😊. My website is down at the moment, but once it's back up, there may be some articles you find useful. They try to complement the videos 👍. All the best!

@e-man5055 Жыл бұрын

how to do this with screw on dumbells (2) pair and what weight to use for weak guy ?

@BobBob-jt8vp 6 ай бұрын

This exercise is similar to the hip hinge right?

@theMSKphysio 6 ай бұрын

Very similar!

@carlosespinoza-fh4fo 6 ай бұрын

I had a crump on my hamstring. Can only hold it for 3 sec.

@a.c.a.c.6152 2 жыл бұрын

My disc L-3, L--4, and L-5 are herniated I had sciatica on my right side and could not stand or walk very long. I'm no longer in pain and I'm able to walk for long distances bend (using my legs) to pick up light items/materials. would you recommend this exercise to help stabilize my lumbar area?

@theMSKphysio 2 жыл бұрын

I can't make specific recommendations without an assessment. Good general advice is as long as it doesn't aggravate any familiar symptoms then it is safe to do! This exercise will definitely ask your lower back to work. If it is aggravating then look at our other exercises or check my article for easier versions - www.eccentricphysio.com/articles/part-ii-what-exercise-do-i-choose-for-my-lower-back

@a.c.a.c.6152 2 жыл бұрын

@@theMSKphysio Thank you sir for the quick reply.

@ginny177 2 жыл бұрын

I read there is a connection between occipital muscles and erectors. What in a case if erectors are overworking ? Or one side is overworking?

@theMSKphysio 2 жыл бұрын

Then you would do an exercise that dissociates side to side like sideways movement or rotation with extension or flexion

@ginny177 2 жыл бұрын

Thank you! I would like to ask how to release one side?I learned if one side is tight whatever muscle- it is impossible to strenghten the weak one. I learned this about my SCM ...thank you fór answear