To make sure that you know best practice, I will be describing each step of RICER in red, followed by what I was actually able to do with the limited resources and other constraints put on me. Where possible, always follow RICER to a tee, but if you can't try a more creative approach, like mine.
The erector spinae muscles are the group of narrow muscles that run either side of the spine, from the base of the skull, all the way down to the pelvis. They aid in spinal extension, lateral flexion, and rotation; but their main function is to hold the spine straight and upright against the weight of gravity.
If these muscles become tight because of posture or over-exercise, then the shape of the spine can be effected, and one (or more) of a huge range of secondary symptoms can be caused. Symptoms like:
Dr Mitch Clark