This is perhaps the most vulnerable muscle in the human body...
How many hours do you have to stay in the office for a day?
8 hours of normal working hours, plus irregular overtime, the office is the second home for office workers.
Long-term sedentary, inertia, inevitably compromised in sitting position. In the long run, your back is gradually paying the price.
Many office workers are already aware of this problem, and they hope that through fitness, they will be able to win in the fight against low back pain.
If you are fortunate enough to find a reliable coach, he will definitely start from your stance, stance, and running posture. Consolidate the training foundation so as not to increase the load on your back in future training.
In the back muscles, the erector spinae is the most vulnerable muscle.
Erectangial
The erector spinae is a group of muscles located next to the lumbar vertebrae. The simultaneous contraction of both sides of the erector spinae allows the spine to extend backward. It is an important structure for maintaining the upright posture of the human body. Its main function is to stretch the trunk.
Why is the injured erector spinae?
The erector spinae support the weight of the human body. It is often damaged due to heavy burden. When you stand or sit, the back posture is not correct during fitness, habitual hunchback, bending and head extension, the erector spinae It is necessary to continue to exert force and easily cause strain. Many patients suffer from back pain, back pain, and pain in the buttocks, all caused by vertebral muscle strain.
If you don't start from the basic standing position, walking posture, running posture, in your training program, many training actions will increase the load of the erector spinae.
For example, when you are doing Plank, you will be able to train the vertebral muscles without hurting the core muscles.
Vertical vertebral muscle training method: uplifting waist training
1/T type prone
Starting action: Prone to the ground, the lower limbs close to the ground. Lift your hands straight and straighten. When inhaling, tighten the shoulder blades and lower back muscles to lift the upper body.
End action: Relax and regain when exhaling.
Coach tips:
Sink your shoulders and don't shrug your shoulders.
The hips are tightened when lifting.
2/ Prone swimmer
Starting action: Prone to the ground, the lower limbs close to the ground. Raise your hands with both hands forward and straighten. When inhaling, tighten the shoulder blades and lower back muscles to lift the upper body.
End action: Relax and regain when exhaling.
Coach tips:
Sink your shoulders and don't shrug your shoulders.
The hips are tightened when lifting.
3/ Holding your head and leaning forward
Starting action: Prone to the ground, the lower limbs close to the ground. Put your hands behind your head, tighten your shoulder blades and lower back muscles while inhaling and lift your upper body.
End action: Relax and regain when exhaling.
Coach tips:
Sink your shoulders and don't shrug your shoulders.
The hips are tightened when lifting.
Stretching after training also protects the erector spinae from injury.
1/ cat stretch
Starting action: The arm, thigh and the ground are at a right angle of 90 degrees, and the front is visually observed. Inhale and raise your head, the spine sinks, the buttocks rise upwards, and the upper body is "U" shaped, to the limit.
End action: Exhale, arch the entire back, and the head hangs down.
2/ Baby stretch
Starting action: knees to the ground, big toes touching, sitting on the heels, separating the knees from the hips.
End action: Exhale, the trunk leans forward on the thigh. The arms are placed on both sides of the body, and the palms are placed back to the ground.
If you still want to maintain the pride of the erect animals, hurry up the training of the erector spine!
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