Lumbar Extensor: Release and Lengthening

This course describes lumbar extensor release and lengthening, commonly referred to as low back foam rolling, erector spinae foam rolling, low back or erector spinae release with ball, low back stretching, and lumbar mobility techniques. Although terms like tight muscle, erector spinae muscle tightness, tight lumbar muscles, tight back, and stiff back are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic). Performing lumbar extensor (erector spinae, latissimus dorsi, psoas, and iliacus) release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the erector spinae, latissimus dorsi, psoas, and iliacus muscles, mobilizing the thoracic spine, lumbar spine, and sacroiliac joints (e.g. open books), and integrating a child’s pose stretch (latissimus dorsi and erector spinae stretch), and kneeling hip flexor stretch (psoas and iliacus stretch), is likely to improve lumbar (spine) and hip mobility and improve the effectiveness of exercises like quadrupeds, glute bridges, gluteus medius clams, deadlift touchdowns, etc. Lumbar extensor over-activity has been correlated with knee pain, hip pain, back pain, and sacroiliac (SI) joint pain, as well as altered upper extremity alignment, altered lower extremity alignment, upper body dysfunction (UBD), anterior pelvic tilt, sway back posture, lower crossed syndrome, and asymmetrical weight shift. Further, lumbar extensor over-activity has been correlated with a loss of core strength, an increased risk of future injury, and a loss of sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should consider the addition of these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Release Techniques

• Thoracic Spine (Self-Administered) Release
• Latissimus Dorsi (and Teres Major) Static Release
• Quadratus Lumborum Static Release

Joint Mobilization Techniques

Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint Mobilization Techniques: Lower Body

• Thoracic Spine Rotational Mobilization
• Thoracic Spine Posterior to Anterior Mobilization

Lengthening Techniques

• Hip Flexor Static Stretch
• Hip Flexor Dynamic Stretch

Pre-approved credits for:

• Human Movement Specialist (HMS) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Yoga Instructors

This Course Includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved Final Exam

Caption: Dr. Brent Brookbush demonstrating a lumbar extensor release technique

1. Phillip Page, Clare Frank, Robert Lardner, Assessment and Treatment of Muscle Imbalance: The Janda Approach © 2010 Benchmark Physical Therapy, Inc., Clare C. Frank, and Robert Lardner
2. Dr. Mike Clark & Scott Lucette, “NASM Essentials of Corrective Exercise Training” © 2011 Lippincott Williams & Wilkins
3. Leon Chaitow, Muscle Energy Techniques: Third Edition, © Pearson Professional Limited 2007
4. Shirley A Sahrmann, Diagnoses and Treatment of Movement Impairment Syndromes, © 2002 Mosby Inc.
5. Stuart McGill, Low Back Disorders: Second Edition © 2007 Stuart M. McGill
6. Andrew Vleeming, Vert Mooney, Rob Stoeckart. Movement, Stability & Lumbopelivic Pain: Integration of Research and Therapy (c) 2007, Elsevier Limited
7. Cynthia C. Norkin, D. Joyce White, Measurement of Joint Motion: A Guide to Goniometry – Third Edition. © 2003 by F.A. Davis Company
8. Rosomoff, HL, Fishbain, DA, Goldberg, M, Santana, R, and Rosomoff, RS. Physical findings in patients with chronic intractable benign pain of the neck and/or back. Pain. 1989; 37: 279–287
9. Gildea JE, Hides JA, Hodges PW. (2013). Size and symmetry of trunk muscles in ballet dancers with and without low back pain. JOSPT. 43(8): 525-533.
10. Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013) Journal of Electromyography and Kinesiology 22 (3). 391-39
11. Jung, H., Kang, S., Park, J., Cynn, H., & Jeon, H., (2015). EMG activity and force during prone hip extension in individuals with lumbar segmental instability. Manual Therapy, 20(3), 440-444.
12. Levine D, Whittle MW. The effects of pelvic movement on lumbar lordosis in the standing position. J Orthop Sports Phys Ther. 1996 Sep;24(3):130-5.
13. Healey, K.C., Hatfield, D.L., Blanpied, P., Dorfman, L.R., and Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. Journal of Strength and Conditioning Research. 28(1). 61–68
14. Pearcy, G.E.P., Bradbury-Squires, D.J., Kawamoto, J., Drinkwater, E.J., Behm, D.G., Button, D.C. (2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training. 50(1): 5-13
15. Macdonald, G.Z., Button, D.C., Drinkwater, E.J., Behm, D.G. (2014) Foam rolling as a recovery tool after an intense bout of physical activity. Medicine & Science in Sports & Exercise 46(1): 131-142
16. Sullivan, K.M., Silvey, D.B.J., Button, D.C., Behm, D.G. (2013). Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical Therapy 8(3) 228-236.
17. Halperin, I., Aboodarda, S.J., Button, D.C., Andersen, L.L., Behm, D.G. (2014). Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. The International Journal of Sports Physical Therapy. 9(1): 92 -102
18. Mohr, A. R., Long, B. C., & Goad, C. L. (forthcoming 2014). Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion. Journal of sport rehabilitation. Currently in press.
19. Skarabot, J., Beardsley, B., Stim, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range of motion in adolescent athletes. International Journal of Sports Phyiscal Therapy. 10(2): 203-212
20. Renan-Ordine, R., Alburquerque-Sedin, F., De Souza, E.P.R., Cleland, J.A., Fernandez-De-La-Penas, C. (2011) Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: A randomized controlled trial. Journal of Orthopaedic & Sports Medicine