The Importance of Back Extensor Workouts for Dancers and Flexibility
Channel: Synergy+ Physical Therapy & Pilates Studio
Date: 2023-10-01

For erect posture, we need our erector spinae or back extensors to work. 

I know sometimes we get very taboo about working your back muscles in Pilates because we're constantly working on your abs and we hardly ever have somebody who's weaker in their back than their abs, it is usually the other way around. But we do need to strengthen the back extensors and recognize them for their ability to lengthen our spine.

Back extensor lengthen and hold us upright. And my favorite test for this, kind of not a fair test for an average person, but for a dancer or somebody who is flexible, if you try to sit her in long sit, meaning legs straight out in front, many of them cannot sit with her back up straight. This is not because their hamstrings aren't long enough, it's because their back extensors aren't strong enough. 

Average people who are a little tighter or a little older, are not going to able to sit in long sit because their hamstrings are pulling too tight. But if you have them bend their knees a little bit and pull up, they should be able to sit up with their back straight. But if you notice somebody can't do that, you can start thinking about, I wonder how strong their back sensors are? Are they strong enough to hold them upright?  in that position? Maybe not. Maybe I want to modify my exercise and drop their legs so that we can get their back up right? Until we get strong enough to hold their back upright and their legs up higher.