The Erector Spinae is a group of muscles which is mainly responsible for extending the vertebral column. These muscles lie either side of the vertebral column spinous processes (the bony points up and down the middle of your back) and extend throughout the lumbar, thoracic, and cervical regions (lower, middle, and upper back and the neck).
1. Start by lying on your front in a plank position.
2.Contract your back muscles to bring your body up, bringing legs and chest off floor.
3 . Gently relax back into a front lying position.
Have your arms in a straight position above your head.