Home Exercises Erector Spinae Rolling Like a Ball
Rolling Like a Ball

Rolling Like a Ball

Erector Spinae Full GymNO EQUIPMENT Stretching
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Primary musclesErector Spinae
EquipmentFull Gym، NO EQUIPMENT
LevelStretching
Suggested3 × 8–12

Overview

1- Start seated on a mat with your knees pulled in toward your chest and your feet off the floor. Tighten your core, hold your ankles, and keep your neck loose with your head looking straight ahead.

Alternatives & variations

Unilateral Lat Stretch on the Wall

Unilateral Lat Stretch on the Wall

Back / WingErector Spinae Full Gym Stretching
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Back / WingErector Spinae Dumbbells
Dumbbell Deadlift

Dumbbell Deadlift

HipLeg Dumbbells
Side Plank Rotation

Side Plank Rotation

AbsErector Spinae Full Gym
Dumbbell Jefferson Curl

Dumbbell Jefferson Curl

HipLeg Dumbbells
Barbell Bent Over Row

Barbell Bent Over Row

Back / WingErector Spinae Barbell
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