The Erector Spinae Muscles
- Spinalis. This helps you look up with your head, and turn it side to side. It’s the smallest of the three muscles, and it sits closest to the spine.
- Longissimus. This helps turn the head to the sides as well. ...
- Iliocostalis. This muscle group also helps bend to the side and extend the spine. ...
How to strengthen your erector spinae muscles?
Instructions:
- Locate where the Erector Spinae muscles are. ...
- Lie down on your back.
- Position your body so that the Erector Spinae muscles are directly top of a massage ball.
- Apply as much of your body weight as you can comfortably tolerate.
- Keep your body completely relaxed!
- Slowly circle around the target area and pause at any areas that elicit more tenderness.
How to strengthen erector spinae?
Instructions:
- Sit down on a chair.
- Hunch forwards as much as possible.
- Place your left hand at the back of your head.
- Place your right hand on the outside of the left knee.
- Pull your head down in the direction of the left knee.
- Whilst maintaining this pressure, start to bend your UPPER torso towards the left knee.
- Aim to feel a stretch on the right side of your back.
Is it important to strengthen the erector spinae?
The following exercises can help you with this goal:
- Bird dog This is a very good exercise for developing strength in the central part of the body. ...
- Deadlift At first, we can perform the deadlift with small dumbells and increase the weight as we gain strength in our arms and erector spinae muscles. ...
- Superman, also effective for training the erector spinae muscles
How to exercise the erector spinae?
Instructions:
- You will need a large exercise ball for this exercise.
- Lie facing downwards on top of the exercise ball.
- Position your body so that your lower back is approximately in line with the top of the ball.
- Completely relax your legs and let them dangle. ...
- Support your body using the hands only.
- Aim to feel a stretch in the lower back.
- Hold for 30 seconds.
What are the 3 erector spinae muscles?
These three muscles include: Longissimus capitis Longissimus cervicis Longissimus thoracis[1] The erector spinae muscles, including longissimus, are the most powerful extensors of the vertebral column.
What muscles make up the erector spinae muscles?
The erector spinae muscles include: iliocostalis, longissimus, and spinalis. Each of these muscles can be divided into three sections. We have iliocostalis cervicis, iliocostalis thoracis, and iliocostalis lumborum.
How many muscles are in the erector spinae?
three musclesThe erector spinae muscles are really three muscles: spinalis, longissimus, and iliocostalis.
What is erector spinae group?
The erector spinae group is the intermediate layer of the intrinsic muscles of the back. This group is made of three subgroups, with the group divisions occurring by location. spinalis subgroup is the most medial. longissimus subgroup is between spinalis and iliocostalis. iliocostalis subgroup is the most lateral.
Which is not a part of the erector spinae muscles?
trapeziusWhich of the following is not a part of the erector spinae muscle group? Explanation: The main muscle groups that make up the erector spinae are the iliocostalis muscles, the longissimus muscles, and the spinalis. The trapezius is not a part of the erector spinae group.
How do you remember the erector spinae muscles?
There are multiple handy mnemonics to recall the erector spinae muscles. They usually describe the position from lateral to medial....Synonyms:I Like Siri (mnemonic)I Long for Spinach (mnemonic)I Love Sex (mnemonic)I Like Standing (mnemonic)
Is the erector spinae a core muscle?
Your erector spinae is a vital part of your core, as it links to your abdominal and oblique muscles, which stabilizes and helps you move your entire upper body. Note: Your erector spinae is also referred to as, sacrospinalis group of muscles, spinal erectors, and most commonly, your lower back muscles.
What are the names of the paraspinal muscles?
Within the intermediate layer you have three paraspinal muscles: iliocostalis. longissimus. spinalis....Spinalis musclescapitis: the upper part that runs down the back of your neck.cervicis: runs from your neck to the middle of your spine.thoracis: the main part of the spinalis muscles that runs from your mid to lower spine.
What movement does the erector spinae perform?
The main actions of the erector spinae muscles are to extend the back, laterally flex the back, and maintain correct posture and curvature of the spinal column.
Is erector spinae a core muscle?
While the abdominals are a significant part of the core strength, there are other muscles that are important as well. These include: Back extensor muscles- anatomically known as erector spinae or spinal erectors, these muscles start at the base of the skull and run all the way down to the tailbone.
What two erector spinae muscles share the same origin?
Iliocostalis Muscles. The iliocostalis (iliocostocervicalis) group of muscles is subdivided into lumborum, thoracis, and cervicis muscles (see Fig. 4-3, A and B). Inferiorly the iliocostalis muscles derive from the common origin of the erector spinae muscles.
What are the names of the paraspinal muscles?
Within the intermediate layer you have three paraspinal muscles: iliocostalis. longissimus. spinalis....Spinalis musclescapitis: the upper part that runs down the back of your neck.cervicis: runs from your neck to the middle of your spine.thoracis: the main part of the spinalis muscles that runs from your mid to lower spine.
What is the multifidus muscle?
The Multifidus muscle is a series of small, triangular muscular and tendinous bundles located on either side of the spinal column, where they fill the groove between the transverse and spinous processes of the vertebrae.
What is erector spinae group?
The erector spinae muscles are a group of nine muscles that are located on the back. They run vertically along the spinal column.
What causes pain in the Erector Spinae?
Mechanical disruption in the lower back can cause pain in the erector spinae. Several examples include: skeletal irregularities, sprains, strains,...
How do you release Erector Spinae muscles?
The flexion-relaxation phenomenon is commonly known as releasing the spinal muscles. It allows for bending at the trunk, which means bending over a...
What are the two major functions of the Erector Spinae muscle group?
The two major functions of the erector spinae muscle group are to extend and laterally flex the spine. These muscles work on different parts of the...
Where is the erector spinae located?
The erector spinae is not just one muscle, but a group of muscles and tendons which run more or less the length of the spine on the left and the right, from the sacrum or sacral region and hips to the base of the skull. They are also known as the sacrospinalis group of muscles.
What muscles are used to straighten the back?
Erector spinae muscles. The erector spinae ( / ɪˈrɛktər ˈspaɪni / i-REK-tər SPY-nee) or spinal erectors is a set of muscles that straighten and rotate the back .
What is spinalis capitis?
spinalis capitis is an inconstant muscle fiber that runs from the cervical and upper thoracic and then inserts in the external occipital protuberance. From lateral to medial, the erector spinae muscles can be remembered using the mnemonic, I L ove S pine. I lliocostalis, Love Longissimus and Spine Spinalis.
What are the three parts of the spinal cord?
It has three parts: spinalis thoracis which originates from the spinous process of L3-T10 and inserts in the spinous process of T8-T2. spinalis cer vicis originates from the spinous process of T2-C6 and inserts in the spinous process of C4-C2.
What are the three columns of the lumbar region?
The muscular fibers form a large fleshy mass that splits, in the upper lumbar region, into three columns, viz., a lateral (iliocostalis), an intermediate (longissimus), and a medial (spinalis).
Where does the longissimus thoracis originate?
It has three parts with different origin and insertion: longissimus thoracis originates from the sacrum, spinous processes of the lumbar vertebrae, and transverse process of the last thoracic vertebra and inserts in the transverse processes of the lumbar vertebrae, erector spinae aponeurosis, ribs, and costal processes of the thoracic vertebrae.
Erector Spinae Muscles
The erector spinae muscles are nine different muscles located at the back that allows various movements from stretching to aerobic back-bends. These nine muscles are divided into three different groups: iliocostalis, longissimus, and spinalis. The erector spinae muscles are often called spinal erectors.
Structure of Erector Spinae Muscles
The nine muscles that make up the erector spinae group can be categorized into three categories based on their back region. They originate and end at different muscles and bones along the back. It is essential to note the terminology of the bone structure along the back.
Innervation
Innervation is the distribution of nerves throughout an area of the body. The erector spinae muscles are innervated by the dorsal rami between C1 and L1 vertebrae. The dorsal rami nerves form from the dorsal root of the nerve that emerges from the spinal cord.
Function of Erector Spinae Muscles
The essential function of the erector spinae muscles is to keep the spine upright and support the body's movement. Each set of muscles provides a set range of movements which include:
What is the erector spinae?
So, the word erector then refers to erect, or upright. And, the word spinae refers to the spine. The erector spinae muscles are really three muscles: spinalis, longissimus, and iliocostalis.
What does the name Erector Spinae mean?
What does the name of the erector spinae muscles mean? The name, erector spinae, refers to the function of these muscles. They are a powerful group of muscles. And, their job is an important one, to keep the spine erect, or upright. So, the word erector then refers to erect, or upright. And, the word spinae refers to the spine.
What muscles do shalabhasana use?
Postures such as shalabhasana will cause all of the erector spinae muscles to contract. They help lift the spine into hyperextension. In urdhva dhanurasana, we use the erector spinae muscles to concentrically contract against the resistance of both gravity and the front of the body.
What muscles are used for back pain?
If there are any muscles that are truly “back muscles”, it is the erector spinae muscles ! This thick dense grouping of muscles runs the entire length of the spine. Surprisingly, this muscle is often overlooked when someone has back pain. They are overlooked in favor of more popular muscles such as psoas, gluteals, or the abdominals.
What is the Latin word for the longest bone?
Longissimus is the Latin word for “longest”. The word iliocostalis comes from the Latin words ilium, which refers to the large pelvic bone, and costa which means “rib”.
Where does Iliocostalis thoracis insert?
However, iliocostalis thoracis inserts on the superior border of the upper 6 ribs and the transverse process of C7. Finally, iliocostalis cervicis inserts on the transverse processes of C4 – C6.
Where is the longissimus cervicis insert?
But, longissimus cervicis inserts on the transverse processes of C2 – C6 and longissimus capitis inserts on the posterior part of the mastoid process. You’ll find that iliocostalis lumborum inserts on the inferior borders of the lower 6 or 7 ribs.
How many muscles are there in the erector spinae?
Each of these group can be further dived into three groups which makes the total number of individual muscles at nine . Each of the nine muscles of the erector spinae muscles has attachments at different points along the spine. So the different muscles control the different regions of the spine.
How to keep erector spinae healthy?
The best way to keep the erector spinae healthy is to see a sports medicine healthcare provider. A healthcare provider is going to be able to use a plethora of skill and techniques to keep your erector spinae operating at the most efficient levels.
How to prevent erector spine injury?
To strengthen these muscles, there are a variety of exercises you can do. By strengthening the muscles and taking care of them with manual therapy, you decrease the chances of injury. Great exercise variations include: Deadlift. Goodmornings.
What is the difference between the iliocostalis and longissimus?
The iliocostalis is the lateral muscle group, the longissimus is the intermediate muscle group, and the spinalis is the medial muscle group. Each of these group can be further dived into three groups which makes the total number of individual muscles at nine.
Why does my erector spinae hurt?
Cause of Erector Spinae Pain. The causes of erector spinae pain are the same as any back problems. The main culprits are: The list of causes of back pain can go on and on, but if you can fix the issues above, you will be able to decrease your chances of suffering an injury.
What are the three muscles that run vertically up each side of the spine?
The erector spinae is made of three long thin muscles that run vertically up each side of the spine. The muscles names are the iliocostalis, longissimus, and the spinalis. These muscles act on different segments of the lumbar, thoracic and cervical spine.
What does a chiropractor do?
A chiropractor is going to be able to make sure that the spine is aligned correctly to the hips. Just think of the spine or pelvis is not in the correct positions, the muscles around these structures will not be healthy.
What are the three erector spinae?
Understanding Erector Spinae: The Intermediate Intrinsic Muscles of the Back. The intermediate intrinsic musculature of the back is comprised of the three erector spinae muscles, which collectively work to bilaterally extend, and unilaterally rotate and laterally flex the spine. They are the middle layer of intrinsic back muscles overlaying ...
Where is the erector spinae located?
They are the middle layer of intrinsic back muscles overlaying the deep intrinsic layer and beneath the most superficial layer located in the upper thoracic and cervical portions of the vertebral column. Understanding the attachments and function of the erector spinae group can help shed light on some typical compensation patterns ...
What muscles support the spine?
The erector spinae collectively are the muscles that support the spine, keep it upright and stable, and also extend and rotate. The easiest place to start is by recognizing the three main groups, where they are located and what actions they each perform. Then those groups get further divided into specific functions and locations on along the spine.
What is the spinalis cervicis?
Spinalis cervicis (inserting from the spinous processes of C4-C7 into the spinous processes of C3-C5) . Spinalis thoracis (inserting from the spinous processes of T7-L1 into the spinous processes of T1-T6).
What are the training considerations for Erector Spinae?
Training Considerations for Erector Spinae. These muscles tend to be under stress and tension consequential to a sedentary lifestyle translating into postural distortion from sitting. Someone slouched forward and in a posterior pelvic tilt will have long and weakened erector spinae, concurrent with a weak core.
Which layer of the spine extends and rotates?
Superficial Intrinsic (the spinotransversales): The top layer of intrinsic muscles that extend and rotate the cervical spine. Intermediate Intrinsic ( the erector spinae ): The middle layer that extends from the lumbosacral fascia up to the cranium and primarily extend the spine, rotate and laterally flex it. ( The subject of this blog)
Which muscle group is the outermost part of the ribs?
The Iliocostalis : This is the outermost group running from the common tendon (in the lumbosacral fascia which invests in the sacrum) all the way to the upper ribs. You can remember this group by recalling the intercostals as well: the muscles that help move the ribs when breathing.
What is the erector spinae?
Erector Spinae Muscle Pain & Trigger Points. The erector spinae is a main troublemaker when it comes to low back pain. It consists of several muscles – longissimus thoracis, iliocostalis, multifidi, rotatores – and runs on and parallel to the spine. It can be divided into two groups – the lateral/outer tract and the medial/inner tract.
What is the function of the erector spinae?
Erector Spinae Function. The medial tract of the erector spinae mainly stabilizes your spine. A contraction of both sides – left and right from the spine – helps to extend/bend your back. A contraction of only one side rotates the vertebras to the other side. But the rotation is not a big movement.
What muscles are overloaded when twisting?
2. Lateral flexion of the spine. 4. Trigger point activation. Especially bending over and twisting the body can overload the erector spinae muscles. Even with no additional weight – e.g. a water box – this can be already too much as certain fibers of the muscle may get overloaded.
What happens when a muscle is too tight?
For a tight muscle this often is too much. With tight muscles, the nervous system is often highly irritated and works against any elongation/extension of an affected muscle. 2. Erector spinae attachment points & trigger points.
Where is the Iliocostalis Thoracis trigger point?
1.1 M. Iliocostalis thoracis pain & trigger points. The upper Iliocostalis thoracis can trigger pain along the medial border of the scapula and in the lower chest. The latter can mimic an acute angina. In case of such pain, always consult your doctor immediately to rule out any serious disease.
What are trigger points in the erector?
1. Pain Patterns and Symptoms. Trigger points in the erector can give you pain all over the entire back and may even send pain to your upper leg and lower abdominal region. It is often involved in…. Pain between the shoulder blades. Neck pain. Lumbago.
Which tract runs directly on the spine?
What you need to know though, is that the medial tract runs directly on the spine whereas the lateral tract runs mainly close at the side of the spine and covers the medial tract. So the attachment points of the medial tract are only the vertebras of the spine – not shown here -.
