Longissimus thoracis is one of the three parts of the longissimus muscle. This is one of the deep muscles of the back, grouped in the category of erector muscles of the spine. It runs from the ninth or tenth rib of the thorax region to the top of the sacrum. The three longissimus muscles flex the head and neck and rotate the spine.
Alternate Hunting Dog
To aim at all the erector muscles of the spine, including the longissimus thoracis, try the alternate hunting dog exercise. Stand on all fours on a mat, with your hands under your shoulders and your knees under your hips. Raise your right arm straight behind the head while raising and extending your left leg behind the body. Lower your arm and leg to the ground to the initial position and repeat with your left arm and right leg. Complete the movement without shaking. Alternate sides and members for the duration of the exercise.
Deadlift with bar
One of the compound exercises that the longissimus thoracis and the erector muscles of the spine work with are dead weights. Place the bar directly in front of you, so that your feet are just below it. Descend in squats and take the bar in pronation or with a mixed shot, with hands in the distance from the shoulders. This is the starting position. Extend your hips and knees to raise the bar. Do not use the biceps to lift the bar or let your shoulders be rounded. Return to the starting position to complete a repetition.
Back extension on stability ball
Use the back extension exercise to work the longissimus thoracis and other erector muscles of the spine. Lie face down on your medicine ball, with your feet resting against the base of a wall. Place your arms on your sides, or take the hips with your hands. Elevate your torso from the ball by hyper-extending the spine. Stand up until your body forms a straight line from your shoulders to your knees. Return to the starting position to complete a repetition.
To end your training, try the Superman movement. Lie face down on a mat with your legs together and arms extended in front of your body. Slowly elevate the upper part of your body and the legs of the floor, as high as you can. Hold the position and then return to the ground to complete a repetition.