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Knowing erector spinae, latissimus dorsi, psoas, and iliacus (iliopsoas) release and lengthening techniques can reduce back pain, sacroiliac (SI) joint pain, knee pain, etc. and improve fitness performance.

Lumbar Extensor: Release and Lengthening 

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Human Movement Specialist

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.

Thoracic Spine (Self-Administered) Release

Latissimus Dorsi (and Teres Major) Static Release

Following release techniques, but before lengthening techniques, it may be beneficial to perform 

Self-administered Joint Mobilization Techniques: Lower Body

Thoracic Spine Posterior to Anterior Mobilization

Lumbar extensor release and thoracic mobilization technique

Course Description: Lumbar Extensor Release and Lengthening

Introduction

Lumbo Pelvic Hip Complex Dysfunction (LPHCD)

For a complete review of origin, insertion, innervation, action, integrated function, 

, motor behavior, subsystem involvement, and trigger points, please check out the Functional Anatomy & Human Movement Science of the:

Note: The psoas may contribute to lumbar flexion on a fixed pelvis, or may increase the lumbar lordosis contributing to extension when the pelvis is free to rotate anteriorly. This is known as the "psoas paradox". Due to its ability to increase lumbar extension, contribute to an anterior pelvic tilt, and contribute to lumbar stiffness, techniques for this muscle have been included in this article.

An image of the muscles of the pelvis which includes the psoas and iliacus (iliopsoas)

Note: Although the quadratus lumborum does not contribute to lumbar extension, it often exhibits the same maladaptive changes in length and activity as the lumbar extensors. For this reason (and because it is not included in any other group of mobility techniques), release and lengthening of the quadratus lumborum have been included in this article.

An anterior pelvic tilt, a common dysfunction, during an overhead squat assessment

Signs of Over-activity and Adaptive Shortening: 

Optimizing Motion (Best Practice)

Optimizing Motion to Prevent Back Pain

Introduction to Lumbar Extensor Release & Lengthening

Several texts have noted the propensity of the muscles addressed in this article to become over-active and short (1-11). Further, many of these texts recommend techniques similar to those described in this article. Recently, more research has been done to investigate the relative activity of muscles as it relates to movement impairment, and although the research is scarce, there is a growing body of evidence correlating low back pain, with an increase in hip flexor activity, erector spinae activity, an anterior pelvic tilt and an increase in the lumbar lordosis (8-12).

Although studies on self-administered release techniques have not specifically addressed lumbar extensors, studies using these techniques on other muscles have shown promising results. This includes a perceived decrease in muscle soreness and better performance and recovery in subsequent bouts of intense exercise when foam rolling was done immediately after training (13-15), an increase in range of motion (

 and calf) without a decrease in force production (16-17), and several studies have shown release and stretching (

 and calf) is more effective for increasing ROM than either technique alone (18-20).

Layers of thoracolumbar fascia and lumbar spine musculature

Research Corner: Lumbar Extensor Release

Techniques and Progressions

Psoas: Self-administered release techniques are not recommended.

Erector Spinae: Self-administered release techniques are recommended for the thoracic extensors only.

Latissimus Dorsi: Self-administered Static Release --> Self-administered Dynamic Release

Psoas: Kneeling Hip Flexor Stretch: Static --> Active --> Dynamic

Erector Spinae, Latissimus Dorsi and Quadratus Lumborum Static Stretch: Child's Pose with Modification

Latissimus Dorsi: Active and Dynamic Stretches

Dr. Brent Brookbush demonstrating a lumbar spine mobilization

Techniques & Progressions for Lumbar Release and Stretching

Lumbar Muscle Release Techniques

Erector Spinae Release

Erector Spinae Self-administered Static Release:

Special Note: It is not recommended that any individual with a history of low back pain or lumbar pathology use a foam roll or ball to "release the lumbar erectors." These techniques impart a considerable posterior to anterior force that is not easily neutralized in the lumbar region, especially in the presence of dysfunction. Using these techniques once may not result in any considerable change to tissue length. However, habitual use of these techniques as part of a corrective exercise routine, home exercise program, or integrated warm-up may lead to an adaptive lengthening of passive soft tissues, instability, and increase the risk of injury to delicate intervertebral structures.

It has been my experience that using the thoracic spine foam roll technique often results in some release of the erector spinae; likely by affecting the activity of the iliocostalis, longissimus, and spinalis as they cross the thoracic spine.

Erector Spinae

Thoracic Spine (Self-Administered) Release and Mobilization:

Thoracic Spine

Latissimus Dorsi (and Teres Major) SA Static Release

Latissimus Dorsi

Psoas Release

 Psoas & Iliacus – The Brookbush Institute does not advocate self-administered release techniques for the psoas & iliacus. The location of these muscles deep to the abdominal wall, small and large intestine, appendix, ureters, and proximity to the femoral nerve, common iliac artery, and abdominal aorta result in any self-administered technique potentially applying compression and abrasive forces to these structures. Note, 

 performing a self-administered psoas release once; we have attempted various techniques and had no immediate symptoms that would be indicative of tissue damage. 

 including these techniques in a corrective exercise or home exercise program that may result in these techniques being done several times per week (or day), over the course of weeks, months, or years. We do not know what compressing and abrading these internal structures will do with repeated bouts, long-term.

The psoas major running from the lumbar spine to the lesser trochanter of the femur

Quadratus Lumborum Static Release and Stretch

Quadratus Lumborum

Dynamic Release Techniques

Latissimus Dorsi and Teres Major Dynamic Release Technique

Latissimus Dorsi (Self-Administered) Dynamic Release Technique

Latissimus Dorsi, Erector Spinae, and Quadratus Lumborum Static Stretch (Child's Pose)

Latissimus Dorsi Active Stretch (Child's Pose)

Latissimus Dorsi Dynamic Stretch

Latissimus Dorsi and Teres Major

Kneeling Hip Flexor Self-administered Static Stretch

Active Hip Flexor Stretch

Dynamic Hip Flexor Stretch (Upright Lunge Series)

Hip Flexor

Manual Stretching Techniques

Hip Flexor Stretch/Thomas Test Position

Hip Flexors

Latissimus Dorsi Manual Stretch

Sample Mobility Program and Progressions

Perform each technique with accuracy (ex. hold until release for static techniques, 10-15 repetitions for active techniques at a 2:2:2 count, etc.) Progress the flexibility routine as trigger points are reduced, techniques are mastered, and optimal flexibility is attained (generally over the course of weeks). This can be accomplished by adding additional release techniques, and/or replacing static stretches with active and eventually dynamic stretches.

Child's Pose with Modifications for Lumbar Spine and QL

Activate and Integrate Under-active Structures specifically – 

Dr. Brent Brookbush demonstrating a lumbar extensor release technique

Phillip Page, Clare Frank, Robert Lardner, 

Assessment and Treatment of Muscle Imbalance: The Janda Approach

NASM Essentials of Corrective Exercise Training

Diagnoses and Treatment of Movement Impairment Syndromes,

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

Gildea JE, Hides JA, Hodges PW. (2013). Size and symmetry of trunk muscles in ballet dancers with and without low back pain. 

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

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. 

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.

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

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

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. 

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

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):

Mohr, A. R., Long, B. C., & Goad, C. L. (forthcoming 2014). Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion. 

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.

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

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Lumbar Extensor: Release and Lengthening

Related Courses:

Course Description: Lumbar Extensor Release and Lengthening

Introduction to Lumbar Extensor Release & Lengthening
2 Sub Sections

Research Corner: Lumbar Extensor Release

Techniques & Progressions for Lumbar Release and Stretching

Lumbar Muscle Release Techniques

Erector Spinae

Thoracic Spine
1 Sub Section

Latissimus Dorsi
1 Sub Section

Psoas Release

Quadratus Lumborum
1 Sub Section

Dynamic Release Techniques

Latissimus Dorsi and Teres Major
5 Sub Sections

Hip Flexor
3 Sub Sections

Manual Stretching Techniques

Hip Flexors
1 Sub Section

Latissimus Dorsi
1 Sub Section

Sample Mobility Program and Progressions

Bibliography

Related Courses:

Comments

Guest

Lumbar Extensor: Release and Lengthening

Related Courses:

Course Description: Lumbar Extensor Release and Lengthening

Introduction to Lumbar Extensor Release & Lengthening2 Sub Sections

Research Corner: Lumbar Extensor Release

Techniques & Progressions for Lumbar Release and Stretching

Lumbar Muscle Release Techniques

Erector Spinae

Thoracic Spine1 Sub Section

Latissimus Dorsi1 Sub Section

Psoas Release

Quadratus Lumborum1 Sub Section

Dynamic Release Techniques

Latissimus Dorsi and Teres Major5 Sub Sections

Hip Flexor3 Sub Sections

Manual Stretching Techniques

Hip Flexors1 Sub Section

Latissimus Dorsi1 Sub Section

Sample Mobility Program and Progressions

Bibliography

Related Courses:

Comments

Guest

Introduction to Lumbar Extensor Release & Lengthening
2 Sub Sections

Thoracic Spine
1 Sub Section

Latissimus Dorsi
1 Sub Section

Quadratus Lumborum
1 Sub Section

Latissimus Dorsi and Teres Major
5 Sub Sections

Hip Flexor
3 Sub Sections

Hip Flexors
1 Sub Section

Latissimus Dorsi
1 Sub Section