Spinal extensors (back)
Either side of the spine. Involved in extending the back and supporting the upper body.
Where is it?
The group of muscles running lengthways on both sides of the spine. From the pelvis up to the neck and the base of the skull, three columns lie along the spine: iliocostalis on the outside, then longissimus, then spinalis.
Muscles included: iliocostalis, longissimus and spinalis
Main actions
- Extend the spine and arch it backwards
- Hold the upper body upright
- Slowly control bending forwards
Stretches that lengthen the spinal extensors (8)
Double Knee-to-Chest
Glutes and lower back
Cat Stretch
Back and spine
Supported Child's Pose
Back and shoulder area
Supine Knee Roll
Lower and middle back (rotation)
Seated Upper-Body Twist
Upper back (rotation)
Seated Upper-Back Stretch
Shoulder girdle and back
Self-Hug Upper-Back Stretch
Shoulder girdle and back
Thread the Needle
Upper back rotation
When it works in Pilates
They work as the upper body lifts in Swan Prep and Swimming Prep, in extension on the box, and in exercises that move the spine one segment at a time. Check that the whole spine stays long rather than arching only at the lower back.
Exercises with the spinal extensors as a main muscle (5)
Swan Prep · Low Chest Lift
Mat PilatesLengthen the chest forwards as the upper back rises a little.
Swan on Long Box
Reformer PilatesSupport through the bar and lengthen the chest forwards and upwards.
Moving Cat Back
Reformer PilatesSend the carriage backwards and lengthen the chest between the arms.
Cat Back · Long Box
Reformer PilatesPush the carriage with the hands and lengthen the arms and back.
Double Leg Kick · Forward-Facing Variation
Mat PilatesBend both knees three times with small controlled movements, keeping the pelvis supported. The heels do not need to touch the seat.
Exercises with the spinal extensors in a supporting role (15)
Trunk Movement, Seated Twist Reach, Prone Pull & Arm Circle and others: show all 15
Trunk MovementSeated Twist ReachProne Pull & Arm CircleHalf Roll BackSpine Stretch ForwardSwimming Prep · QuadrupedSpine Twist · Long SittingCat StretchMermaid · Seated Side BendSingle Leg Kick · Slow PulsesRoll UpSaw · Single-Side ObservationRolling Like a BallSeal · Slow RollingTeaser Prep · Bent Knees
In daily life
Holding a standing or sitting posture, and bringing the body upright from a forward bend.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
Sources, review and revision policy