Anatomy of the Back
(neck will be covered in a separate post)
- Rotatores Brevis/Longi- They run from the Transverse process and Spinous process of each adjacent vertebrae in the thoracic spine. They perform thoracic extension when contracted bilaterally. However they perform spine rotation when contracted unilaterally.
- Quadratus Lumborum- It runs from the iliac crest up to the lower ribs to perform side bending of the trunk.
- Multifidus- Runs from the neck down to the sacrum. Performs spine extension when contracted bilaterally. However performs same side side bend and opposite side rotation when contracted unilaterally.
- Erector Spinae (Iliocostalis, Longissimus, Spinalis)- Iliocostalis runs from the sacrum all the way up to the neck. Longissimus runs from the sacrum all the way up to the jaw. Spinalis runs from the lumbar spine all the way up to the neck. All three of these muscles have different divisions as well. They all perform spine extension when contracted bilaterally. However when contracted unilaterally they perform side bending to the same side.
- Interspinalis Lumborum- Runs between spinous process of adjacent vertebrae in the lumbae spine to perform lumbar extension.
- Intertransversarii Medialis/Lateralis Lumborum- Runs between mammillary and transverse processes of adjacent vertebrae in the lumbar spine to perform lumbar extension and side bending.
- Semispinalis- The thoracic portion runs from the thoracic spine up to the neck to perform spine extension when contracted bilaterally. However performs same side-side bend and opposite side rotation when contracted unilaterally.
- Rhomboid Major/Minor- Runs from C6-T4 out to the medial border of the scapula. The action is scapular medial movement or retraction.
- Trapezius Descending- Runs from occiput of the skull down to clavicle to perform upward movement of scapula and head same-side side bend and opposite side rotation.
- Trapezius Transverse- Runs from T1-4 to acromion to draw the scapula medially.
- Trapezius Ascending- Runs from T5-12 to the scapular spine to draw the scapula medially and downward.
- Latissimus Dorsi- Runs from iliac crest, ribs, and thoracic spine up and out to the humerus lesser tuberosity. Perofrms arm IR, adduction, and extension.
- Internal Obliques / External Obliques / Transversus Abdominis- the abdominals wrap from the front of the torso to the back to assist with lumbar stabilization.
- Prayer Stretch
- Cat Stretch
- Thoracic Rounding Stretch
- Standing forward bend stretch
- Double Knee to Chest stretch
- Cable Lat Pull Down
- Cable Rowing
- Bent Over Rows
- Cable Straight arm pull downs
- Prone Supermans
- Row Machine