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Erector Spinae Stretch

Erector Spinae Stretch

The Supine Erector Spinae Stretch targets the large spine extensor muscle group using during stroke production. Its main purpose is to improve flexibility.

The spinae stretch is important for tennis players since this large muscle group is being activated during groundstrokes and the serve.

During groundstrokes the erector spinae plays a supporting role in trunk rotation, basically laterally rotating and stabilizing the spine.

When serving the erector spinae assists during lateral flexion of the spine during the ipsilateral loading and cocking phase of the serve.

Loading Phase
Cocking Phase
Trunk Rotation

Erector Spinae Stretch Recommendation

To reduce the risk for injury and support the muscle recovery process, you should incorporate the erector spinae stretch into your static stretching routine.

If you want to stretch the hamstrings at the same time try the hamstrings and erector stretch!

This is also a great time to relax mentally.

Either close your eyes and focus on your breathing or you can also listen to relaxing music.

After you are finished stretching out you should feel relaxed and ready for a good massage!

Erector Spinae Stretch Description Summary

Erector Spinae Stretch
© by Phil Halfmann – all rights reserved
  1. Place floor mat on the ground
  2. Lay down in supine position (face up); head remains ground contact
  3. Flex hips and knees to 90˚; knees are shoulder-width apart
  4. Grab the lower hamstring with both hands and pull knees towards chest/shoulders
  5. Maintain neutral spine position (head ground contact); hips can come off the ground

Targeted Musculature

  • Erector Spinae

Gray389 - Erector spinae

Other Stretches For You

Apart from the spinae stretch we have some other stretches for you that target the muscles acting on the hip.

Simply click on them to learn more or watch the videos:

abductor stretch and oblique stretch
Abductor Stretch and Oblique Stretch
hip flexor stretch
Hip Flexor Stretch
Hamstrings and erector spinae stretch
Hamstrings and Erector Spinae Stretch

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.