OUTLINE
Anatomy of the spine
Muscles and Functions
Exercises
Schedule
Anatomy of Nervous System and Spine (Vertebral column)
Segmentation of Vertebral Column
Muscles of the Back
Erector spinae
Erector spinae group of muscles
Spinalis
Origin - Spinous process of L2 to T 11
Insertion - Occipital bone
Function - Spine Extension | Maintain neutral spine | Spine lateral flexion.
Longissimus
Origin - Blends with the iliocostalis muscle in the lumbar region
insertion - Mastoid process on the skull
Function - Spine Extension | Maintain neutral spine | Spine lateral flexion.
Iliocostalis
Origin - Iliac crest, sacrum, spinous process of L-5 to T-11
Insertion - Transverse processes of C-4 to C-6
Function - Spine Extension | Maintain neutral spine | Spine lateral flexion.
Multifidus
Origin - Sacrum, posterior superior iliac spine, and lateral aspects of all the vertebrae till C-4
Insertion - Spinous processes of all the vertebrae from L-5 to C-2, 2-4 levels above the origin
Function - Function - Spine Extension | Maintain neutral spine | Spine lateral flexion | Spine contralateral rotation.
Exercises to train Erector Spinae and Multifidus Muscle
Prone alternate hand leg raise
Prone both hand leg raise (Superman)
Back Extension
Good Morning
Deadlifts
Trapezius - the diamond shaped muscle
Upper Fiber of Trapezius
Origin - Occipital protuberance
Insertion - Lateral 3rd of posterior aspect of clavicle
Function - Shoulder gridle elevation | Neck extension
Middle Fiber of Trapezius
Origin - T-1 to T-4
insertion - Acromion process, spine of scapula
Function - Scapular retraction
Lower Fiber of Trapezius
Origin - T-5 to T-12
Insertion - Medial end of spine of scapula
Function - Shoulder depression
Levator Scapulae & Rhomboids
Levator Scapulae
Origin - Transverse process of C1-C4
Insertion - Medial border of Scapula-superior to Spine of Scapula
Function - Shoulder gridle elevation
Rhomboid Minor
Origin - Spinous process of C-7 to T-1
insertion - Medial border of Scapula - in the line of Spine of Scapula
Function - Scapular retraction
Rhomboids Major
Origin - Spinous process of T-2 to T-5
Insertion - Medial border of Scapula-inferior to Spine of Scapula
Function - Shoulder retraction
EXERCISE TO TRAIN TRAPEZIUS MUSCLES
Shrugs
Prone Shrugs
Reverse Shrugs
LATISSIMUS DORSI & TERES MAJOR
Latissimus Dorsi
Origin- Spinous processes of T-7 till sacrum & iliac crest via Thoracolumbar fascia, last 3 ribs, inferior angle of Scapula
Insertion - Intertubercular / Bicipital groove of Humerus
Function - Shoulder Extension | Shoulder Adduction | Shoulder internal rotation
Teres Major
Origin - Inferior angle of Scapula
Insertion - Intertubercular / Bicipital groove of Humerus
Function - Shoulder Extension | Shoulder Adduction | Shoulder internal rotation
EXERCISE TO TRAIN LATISSIMUS DORSI
One arm row
Bent over row
Low cable/ seated row
Supported row
Chin ups (narrow grip)
Latpull down (narrow grip)
Straight arm pull down
Dumbell pullover
T-bar row
ADVANCE LEVEL SCHEDULE
WEEK 1,3
DB Bent Over Row
Pull Ups (Wide Grip)/ Latpull Down
Chin Ups (Narrow Grip) / Latpull Down
DB/BB Shrugs
Good Morning
DB Prone High Rows
Exercises for Elbow Flexors & Forearms
WEEK 2,4
Deadlift
BB/DB Shrugs
Pull Ups (Wide Grip) / Latpull Down
Chin Ups (Narrow Grip) / Latpull Down
Low Cable Row/One Arm Row/Supported Row
DB Prone High Row
Exercises for Elbow Flexors & Forearms