Why do I not have a spinal groove when I am thin? Where is the spinal groove?

In addition to the natural spinal groove, it takes practice to form it. People who are too thin may not have a spinal groove, but instead have a protruding spine and a bony appearance. The spinal groove is formed by the muscles on both sides of the back. An obvious spinal groove will make the waist line more sculpted. Wearing an evening dress with a spinal groove is very eye-catching.

In the entire back, the erector spinae and trapezius muscles affect the spinal groove. The trapezius muscles only affect the upper back, and there are two erector spinae muscles, which extend from the neck to the waist. The focus of training the spinal groove is on the erector spinae. Another name for the erector spinae is the erector trunk muscle, which is an important muscle to maintain the upright posture of the human body, the stability and balance of the spine, and it can also protect the spine from accidental injuries.

This muscle group is the muscle group below the latissimus dorsi, which we usually call the psoas muscle. Strengthening this muscle group can effectively relieve the symptoms of psoas muscle strain. Of course, in my training plan, the most effective way to train the erector spinae muscles is probably the deadlift. But I put the deadlift on the leg training day.

1. Bend your upper body forward, hold the dumbbells with your arms parallel to your legs, and pay attention to the force of your back muscles when lifting backwards. Do this exercise 20 times per set, for a total of 10 sets.

2. Place the yoga ball on your lower abdomen, use your left hand as a support point, support the ground, and do rowing with one arm. This movement needs to be done 30 times per set, and you need to do 10 sets in total.

3. Remove the yoga ball, keep your body in the original position, hold the kettlebell with both arms, and do prone dumbbell rowing with your left and right hands alternately. This action is 20 times a set, and you need to do 5 sets.