For years, the Dorsal Raise has been a main exercise for the spinal muscles. If performed correctly it can increase stability, strength and endurance of the lumbar region of the Erector Spinae.

However, as a result of fatigue, poor concentration and bad habits, the risk of over-recruitment, overload and muscular hypertrophy may occur.

This in turn increases the risk of pain or discomfort, or leads to muscular and postural imbalances and in these cases this modified version can be used should the need arise.

Some of the benefits include reduced load on the lumbar erectors, stimulation of type IIb fibres, increased recruitment of thoracic erector spinae, reduced lower cross syndrome and improved body awareness to name but a few.

It’s vital to always use the proper exercise techniques and if you are in doubt ask one of the Personal Trainer’s at your gym to check this for you.

The Modified Dorsal Raise

Step 1 is the foundation to the Segmental Exercise Sequence (SES) for spinal exercise. This takes you through a number of movement drills before introducing stabilisation and higher intensity progressions.

Practice Step 1 in a quiet environment, having a mirror to your side can help to ensure your body position matches the images here, and once your confident in the movements, closing your eyes may improve your focus.

Part A – Locating the Primary Pivot Point (PPP)

• lie face down over a BOSU
• perform a number of basic back extensions
• look for the PPP, evident by a major skin fold across the back and depression of a number of spinous process
• once located, highlight this area by pressing your finger or palm onto it

Part B - Introduce 2nd Pivot Point (PP)

• press a finger 4 vertebra above the PPP, this is done by counting the spaces between spinous process
• lift the spine at the 2nd pivot point. Do not be concerned if you are unable to perform this accurately and lift above this point. The aim is to introduce 1-2 additional pivot points along the spine
• perform up to 20 reps, rest for 30-60 seconds and repeat
• perform as many sets as needed to lock-in the 2nd pivot point
• repeat this process until a 3rd pivot point is found and locked-in
• the aim of Step 1 is to find and ‘lock-in’ 1 or 2 additional pivot points

When satisfied that you’ve mastered the additional pivot points, you can introduce a stabilisation element to their programme. The focus is on holding an inner range contraction around the new pivot points. Follow a sequence of contraction-hold-relaxation. Step 2 introduces segmental mobilisation by combining mobilisation with static contractions around the pivot points.

• adopt the start position above
• extend from the top most pivot point only
• as you reach the max contraction, stop and hold for 5-30 seconds
• maintain breathing
• slowly lower and rest for 30-60 seconds
• repeat for 1-3 sets