The long, thin erector spinae muscles run parallel to the vertebral column on both sides. There are three types of muscles in the erector spinae group, the spinalis, the longissimus, and the iliocostalis. Together, these muscles connect different parts of the spine, ribs, cranium, and pelvis to help the spine lengthen, bend, and rotate.
Lengthening
Forward bending stretches the erector spinae muscles.
Postures that lengthen the erector spinae include:
Uttanasana
Baddha Konasana
Kurmasana
Contracting
Contracting the erector spinae muscles straightens and lengthens the back and allows for side bending and rotation when contracting one side.
Postures that strengthen the erector spinae include:
Standing Postures
Twists
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