erector spinae Archives - Chape Fitness

Plank

Plank Share: Share on facebook Facebook Share on twitter Twitter Share on pinterest Pinterest The plank is an isometric core strength exercise that involves maintaining…

David 2 January, 2016

12 Comments

Bird-Dog

Bird-Dog Share: Share on facebook Facebook Share on twitter Twitter Share on pinterest Pinterest The Bird-Dog is an excellent exercise to stabilize the low back…

David 17 December, 2015

17 Comments

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.

Necessary

Always Enabled

Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.

Cookie	Duration	Description
cookielawinfo-checkbox-advertisement	1 year	Set by the GDPR Cookie Consent plugin, this cookie is used to record the user consent for the cookies in the "Advertisement" category .
cookielawinfo-checkbox-analytics	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional	11 months	The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance	11 months	This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
CookieLawInfoConsent	1 year	Records the default button state of the corresponding category & the status of CCPA. It works only in coordination with the primary cookie.
elementor	never	This cookie is used by the website's WordPress theme. It allows the website owner to implement or change the website's content in real-time.
PHPSESSID	session	This cookie is native to PHP applications. The cookie is used to store and identify a users' unique session ID for the purpose of managing user session on the website. The cookie is a session cookies and is deleted when all the browser windows are closed.
viewed_cookie_policy	11 months	The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
woocommerce_cart_hash	session	This cookie is set by WooCommerce. The cookie helps WooCommerce determine when cart contents/data changes.
__stripe_mid	1 year	Stripe sets this cookie cookie to process payments.
__stripe_sid	30 minutes	Stripe sets this cookie cookie to process payments.

Functional

Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.

Cookie	Duration	Description
loid	2 years	This cookie is set by the Reddit. The cookie enables the sharing of content from the website onto the social media platform.

Performance

Analytics

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.

Cookie	Duration	Description
CONSENT	2 years	YouTube sets this cookie via embedded youtube-videos and registers anonymous statistical data.
tk_ai	5 years	JetPack sets this cookie to store a randomly-generated anonymous ID which is used only within the admin area and for general analytics tracking.
tk_lr	1 year	The tk_lr is a referral cookie set by the JetPack plugin on sites using WooCommerce, which analyzes referrer behaviour for Jetpack.
tk_or	5 years	The tk_or is a referral cookie set by the JetPack plugin on sites using WooCommerce, which analyzes referrer behaviour for Jetpack.
tk_qs	30 minutes	JetPack sets this cookie to store a randomly-generated anonymous ID which is used only within the admin area and for general analytics tracking.
tk_r3d	3 days	JetPack installs this cookie to collect internal metrics for user activity and in turn improve user experience.
_ga	2 years	The _ga cookie, installed by Google Analytics, calculates visitor, session and campaign data and also keeps track of site usage for the site's analytics report. The cookie stores information anonymously and assigns a randomly generated number to recognize unique visitors.
_gid	1 day	Installed by Google Analytics, _gid cookie stores information on how visitors use a website, while also creating an analytics report of the website's performance. Some of the data that are collected include the number of visitors, their source, and the pages they visit anonymously.

Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.

Cookie	Duration	Description
edgebucket	session	Reddit sets this cookie to save the information about a log-on Reddit user, for the purpose of advertisement recommendations and updating the content.
remixlang	1 year 2 days 23 hours	This cookie is set by the provider vk.com. This cookie is used for advertising purposes.
session_tracker	2 hours	This cookie is set by the Reddit. This cookie is used to identify trusted web traffic. It also helps in adverstising on the website.
VISITOR_INFO1_LIVE	5 months 27 days	A cookie set by YouTube to measure bandwidth that determines whether the user gets the new or old player interface.
YSC	session	YSC cookie is set by Youtube and is used to track the views of embedded videos on Youtube pages.

Others

Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.

Cookie	Duration	Description
csv	2 years	No description available.
influence_vid	session	No description available.
m	2 years	No description available.
remixir	past	No description
wcf_active_checkout	30 minutes	No description
woocommerce_items_in_cart	session	No description available.
wpcom_highlander_3pc_check	session	No description
wp_api	past	No description
wp_api_sec	past	No description
wp_woocommerce_session_9a17e75e2a38c76cee710a43796fcacc	2 days	No description

Tag: erector spinae

Plank

Bird-Dog

Rest 30 seconds

Rest 40 seconds

Rest 60 seconds

Rest 90 seconds

Rest 120 seconds