Ive been lifting for 10 months… Last month in noticed that my right spinal erector is THICKER when viewed from the side. I think i got that from deadlift and overhead presses because i can feel the contaction more on the right side when doing those exercise…
Any advice to correct my imbalance is highly appreciated.
Your spinal erectors travel up your entire back, however, I’m assuming that you’re referring to your lumbar erectors, since they are the most visible.
Many people have asymmetry in their muscles. If your strength is equal for both sides when performing unilateral exercises and you aren’t out of whack when you perform bilateral movements, then I would say it is just an aesthetics issue and I wouldn’t sweat it unless I was a bodybuilder. However, if your lumbar erector strength isn’t symmetrical, then the problem is dysfunction.
In this situation, I think that you need to determine the cause of the problem and fix it, rather than attempt to perform a new exercise to correct the imbalance.
If you had a pec imbalance or a bicep imbalance, you could simply perform added dumbbell work for the weaker side.
However, I don’t see how you can truly isolate one side of spinal erectors, since they extend and stabilize (prevent flexion) the lumbar spine. Both fire at the same time. Even when you perform single leg hip extension exercises like single leg Romanian Deadlifts or single leg 45 degree hyperextensions, you will feel both sides of the lumbar erectors firing, albeit not of equal magnitude (the side being worked fires harder).
The reason I don’t advise you to perfrom these exercises for only the weak side is because hip extension exercises involve the hamstrings and glutes. You might strengthen the weaker lumbar erector and solve that problem but then you’d also have stronger hamstrings and glutes on that side. This would still leave you “out of kilter.”
The best way to “isolate” the lumbar erectors is to perform rounded back extensions off a glute ham raise or swiss ball (curved surface) with bent knees. This makes it “lumbar extension” not “hip extension.” Perhaps you could do these while holding a dumbbell to one side, thus causing the weaker erector to perform more of the work. [/quote]
Thanks, here’s the illustration.
sorry i dont have a digicam.