The erector spinae
Erector spinae muscles
The erector spinae or spinal erectors is a set of muscles that straighten and rotate the back.
What are the 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 back to allow for aerobic movements like backbends.
What is the erecterector spinae?
Erector spinae is the term for the group of muscles around your lower back. It starts around your pelvis and sacrum and runs up your back, parallel with your spine.
How can erector spinae help prevent back strains and back pain?
Adequate warm up and stretching, as well as exercises to increase the muscle tone of the back muscles, such as erector spinae, are the main mechanisms for preventing back strains and back pain by stabilizing the vertebral column. Palastanga, N., & Soames, R. (2012).
What is the effect of erector spinae on the cervical spine?
This increased activity of erector spinae increases the compression load on the vertebral column, stimulating the nociceptors of the spinal structures continuously which may increases the risk of injury.
What is one important action of the erector spinae muscle?
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. Their main actions include spine extension and lateral flexion.
What are the benefits of strengthening the erector spinae?
Having strong erector spinae muscles makes you strong in all of your movements and exercises. With strong erector spinae muscles, you will squat heavier, deadlift heavier, and you will move and rotate with more power and explosion.
Does the erector spinae help posture?
The erector spinae are a group of muscles that run the length of the whole spine, from the neck to the tailbone, located on either side of the spine. Their primary action is to extend the spine (backward bending), thereby allowing us to maintain an upright posture.
What actions does the erector spinae perform?
The function of the spinal erectors is to move the vertebral column. Bilateral contraction of these muscles extends the spine, while unilateral contraction causes lateral flexion (ipsilateral). They also help to maintain posture by steadying the spine on the pelvis during walking.
Should you train erector spinae?
Strengthen your back: Having a strong back is not only vital for moving big weight but will also reduce injury risk and protect your core. Injury to the erector spinae muscles or any other area of your back can be debilitating, but strengthening these muscles helps prevent injury.
How do you get stronger erector spinae muscles?
Erector Spinae Strengthening ExercisesBird Dog. The bird dog exercise not only tones the erector spinae but also builds strength throughout your core. ... Prone Superman. The prone superman strengthens muscles along your spine. ... Standing Superman. This erector spinae exercise also helps improve your balance. ... Deadlift.
How do erector muscles work?
The superman trains the erector spinae as an extensor by having you lift your legs and arms off of the ground by flexing your lower back and then holding this position. Your lower back will have to work to initiate the movement and stabilize to hold the top position isometrically.
What happens when you pull your erector spinae?
Low Back Erector Spinae Strain involves damage to the muscles, ligaments, or connective tissues in the lower back. This may take the form of an overstretch, muscle tear, or rupture which causes inflammation and pain into the affected area.
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.
How do you activate erector spinae?
0:150:55Turn ON Your ERECTOR SPINAE MUSCLES - YouTubeYouTubeStart of suggested clipEnd of suggested clipRight there rotate that upwards as much as possible keep rotating until you feel your lower erectorsMoreRight there rotate that upwards as much as possible keep rotating until you feel your lower erectors firing. Now touch the point of your sternum. Right here in the front.
What are erector 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. The erector spinae muscles are really three muscles: spinalis, longissimus, and iliocostalis.
What is the largest and most powerful muscle of the erector spinae muscle group?
Longissimus is the longest, thickest and most central erector spinae muscle. It is divided into three parts (capitis, cervicis, thoracis) based on their superior attachments and location. The erector spinae muscles, including longissimus, are the most powerful extensors of the vertebral column.
What is the effect of the increased activity of erector spinae on the vertebral column?
The increased activity of erector spinae increases the compression load on the vertebral column, stimulating the nociceptors of the spinal structures continuously which may increases the risk of injury.
Why is the Erector Spinae absent?
While in individuals with low back painthe erector spinae flexion-relaxation phenomenon is absent as the erector spinae functions to stabilize the lumbar spine due to laxity of the passive structures and changes in the neuromuscular activation pattern.
Which muscle relaxes in the range from upright position to full flexion?
In healthy individuals with no low back pain, the erector spinae muscle relaxes in the range from upright position to full-flexion lumbar, due to the deep back muscles ( multifidus) acting to stabilize the lumbar spine.
Where is the erector spinae muscle located?
The erector spinae muscle, also known as sacrospinalis and extensor spinae in some texts is from the deep muscles of the back. It lies superficial to the transversospinales muscle group and deep to the intermediate group of back muscles ( serratus posterior superior and inferior).
Which muscle extends the vertebral column?
The erector spinae muscle extends the vertebreal column. It is formed of 3 muscles and its fibers run more or less vertically throughout the lumbar, thoracic and cervical regions. It lies in the groove to the side of the vertebral column.
Which muscle is the meat of the erector group?
It forms the middle part of the erector spinae muscles, lateral to the spinalis. The longissimus muscle forms the main meat of the erector group. It attaches along the transverse process of the vertebrae.
What muscle is involved in low back pain?
Erector Spinae Muscle and Low Back Pain. The erector spinae muscle plays an important role in the spinal stability. In patients with low back pain there is decreased activity and atrophy of the multifidus muscle which compromises the spinal stability.
How to train erector spinae?
Beginners should start with simple exercises such as back extensions and prone back raises. Do two sets of 10 to 15 repetitions of each of these twice per week. More advanced trainers should switch between two erector spinae workouts, advises strength coach Charles Poliquin, author of "Modified Strongman Training." In session A, perform a deadlift with an extended range of motion, such as snatch-grip or podium deadlifts, for six sets of three to eight reps. In session B, perform three sets of 12 to 15 reps on Romanian deadlifts and three sets of 10 to 15 back extensions. Leave at least three days rest between workouts.
Why is it important to have a strong lower back?
No matter what sport you plan, your erector spinae muscles have to be strong to provide enough support and stability. Because they're placed under high levels of stress for long periods during training and in competition, your erector spinae muscles are prone to injury, says Kim Goss, strength coach and editor of "Bigger, Faster, Stronger" magazine. Strong erector spinae muscles not only make you more competitive, they also reduce your injury risk.
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 are the functions of the Erector Spinae?
The following chart provides descriptions and examples of these functions. Bending the back backwards, such as when you bend slightly backwards to look directly over your head.
How many muscles are in the erector spinae?
The erector spinae muscles are a collection of nine different muscles in the lower back. These nine muscles are divided into three separate groups of three muscles, which are described in the following chart. Iliocostalis. Longissimus. Spinalis. Iliocostalis cervicis.
What muscles are involved in bending the back?
Lateral back rotation. Twisting the back to either side, such as when you are turning your back to look behind you. Additionally, the erector spinae muscles function to keep the natural curvature of the spine.
What nerves form the back divisions of the spinal nerves?
The dorsal rami are the nerves that form the back divisions of the spinal nerves. Medical Disclaimer: The information in this lesson is for your information only and is not a substitute for professional medical advice. To unlock this lesson you must be a Study.com Member. Create your account.
Which muscles run vertically throughout the entire length of the back?
Longissimus thoracis. Spinalis thoracis. These nine muscles all run vertically throughout the entire length of the back, from the lower back (lumbar region) to the neck (cervical region), and the erector spinae muscles are located on both sides of the spinal column. The erector spinae are a collection of nine muscles that run vertically up the back.
Is the spinal column straight?
The spinal column is not a straight line. Rather, the spinal column has several different curves and these erector spinae muscles help to maintain these curves in the spinal column. The erector spinae functions to keep the natural curvature of the spine.
What is the function of the erector spinae?
Erector Spinae Function. Erector spinae function is to stabilize the spine and allow us to make various types of movements that involve the spine. Where each muscle originates and attaches determines the range and direction of movement. Other muscles of the back also help us to rotate, flex, and extend. Although the erector spinae are often called ...
Why do people do erector spinae?
Erector spinae exercises are often recommended for people with chronic lower back or neck pain. They are also popular with bodybuilders and help to lower the risk of injury in athletes. Everyone benefits from a good erector spinae workout as the different movements increase core body strength.
What is the erector spinae?
The erector spinae is not a single muscle but a group that consists of the spinalis, longissimus, and iliocostalis muscles deep in the back; these are further categorized according to their position – capitis ( head ), cervicis (neck), thoracis (thorax), and lumborum (lower back). The erector spinae muscles.
How many muscles are in the erector spinae?
The erector spinae group contains three muscles than run either side of the spine. This means each muscle has a parallel partner connected by tendons – we can almost say we have two iliocostalis, two longissimus, and two spinalis muscles, although these are seen as single muscles.
What muscles are used to stabilize the spine?
Erector spinae muscles or paraspinal muscles run vertically along the spinal vertebrae and work to stabilize the back from the lower sacral to the cervical vertebrae and enable spinal flexion, extension, and rotation. The erector spinae is not a single muscle but a group that consists of the spinalis, longissimus, ...
What happens when you know the points of origin and insertion?
This happens when the muscle contracts. That means that when you know the points of origin and insertion, you also know the direction of that muscle’s movement. As the spine consists of lots of small bones, there are also lots of erector spinae insertions.
Which muscles are innervated by the spinal nerves?
Longissimus, spinalis, and iliocostalis muscles are all innervated by the spinal nerves and attach to shared areas of tendon at the vertebrae, sacrum, iliac crest, and sacroiliac and supraspinous ligaments. You can see where the supraspinous ligament covers the vertebrae in the image below. Spinal ligaments.
