Lesson 9
Spine structure
The vertebral column consists of 24 vertebrae:
7 cervical.
12 infants.
5 lumbar.
Below are the sacrum and tailbone, which are also parts of the spine.
The cervical vertebrae - are the most mobile of all.
Vertebrae of the thoracic spine - each vertebra is connected to a pair of ribs. This part is the least mobile and there are reasons for this: to protect and secure the internal organs.
In contrast, the rather wide lumbar vertebrae - the lumbar vertebrae - located between the attachment of the lower pair of ribs and the iliac crest are designed to support the weight of the entire trunk.
Our ribcage is made up of the sternum, 12 pairs of ribs and costal cartilage.
The costal cartilage is rib-like in shape and serves to connect them to the sternum.
Ribs 1-7 are known as “real ribs” because they connect directly to the sternum. Ribs 8-12 are "fictitious", they are attached to the costal cartilage, and the costal cartilage is already directly to the sternum. Ribs 11-12 are also called "floating" because they do not attach to the rib cartilage at all.
From the side, the spinal column has four natural curves. The cervical and lumbar region bend forward, forming lordosis, and the thoracic and sacral region backward, creating kyphotic bends.
Abnormal lateral curvature of the spine is called scoliosis.
At birth, only kyphosis is present in the infant. Lordosis in the cervical spine appears after the child learns to keep his head straight. After a person learns to stand and walk, lordosis appears in the lumbar region.
When we stand, the weight of the torso, head and shoulders rests on the vertebrae. The lumbar spine can support all this weight!
Fortunately, there are intervertebral discs between the vertebrae that mitigate this load.
The intervertebral discs are composed of a rigid outer layer, an annulus fibrosus, and a fluid center called the nucleus pulposus. When a weight is placed on the disc, the annulus fibrosus supports the nucleus pulposus by compressing and distributing pressure. The core is mainly water, some of which is squeezed out during the day.
When we sleep, the pressure on the spine decreases and the discs are able to fully recover, so it is completely normal for us to wake up in the morning 1-1.5 cm higher than we were the night before.
It should be noted that when working on the flexibility of the back, it is very important first of all to build a muscular corset. By working in traction with the help of muscle work, we will prevent stress on the intervertebral discs, thereby avoiding injury.
In this course, I give basic exercises for developing back flexibility, but if you feel that it is too early for you to do backbends, I advise you to continue working on the first lessons of this course for a while.
Back muscles
The muscles in the back and trunk are found along the back and abdomen and create movement in the spine and chest.
Unlike the muscles of the limbs, it is rather difficult to isolate the muscles of the back from each other, since they are strips of intertwined fibers and, as a rule, they work in groups.
Conventionally, the back muscles can be divided into several groups:
1. Erector spine group - the most superficial of all groups, has 3 main branches: spinalis, longissimus, illiocostalis lumborum.
Spinalis is the smallest of the three branches. Located in close proximity to the spine. The longissimus and the lateral iliocostalis muscle - iliocostalis - form a visible mound next to the lumbar and thoracic spine. The long iliocostalis tendons run laterally under the scapula.
In the meantime, there is no need to know about it. ”
In the lumbar region, these muscles lie deep in the thin but dense thoracolumbar aponeurosis. In the thoracic and cervical regions, they are deep up to the trapezius muscle, the rhomboid muscle and the posterior superior and internal dentate muscles.
In the meantime, there is no need to know about it. ”
The function of these muscles is to keep the spinal column upright. Tilt the spine to your side. Bend your back back.
2. Transversospinalis group - also has 3 branches, but is deeper. The name refers to its muscle fibers, which extend at different lengths from the transverse and spinous processes of the vertebrae.
Consists of: Multifidi, Rotatores, Semispinalis.
In contrast to the long vertical extensor fibers, the branches of the transversosspinalis are composed of many short diagonal fibers.
The function of these muscles is to turn the spinal column in the opposite direction. Straighten and arch your back.
3. Spleniums - splenii muscles - are located on the back of the neck, under the trapezium.
4. Suboccipitalis - 8 short deep muscles at the base of the head.
The function of these muscles is to turn the head, to stretch the neck.
Practical part
Exercise 1
Get on your knees, round your back and grab your body with both hands, spreading your shoulder blades as wide as possible. After that, open your arms to the sides, open your chest, push your pelvis forward and bring your shoulder blades closer.
Repeat 8 times.
In the meantime, there is no need to know about it. ”
After that, place your palms on the gluteal muscles and push the pelvis forward. Try to bring your shoulder blades closer and open your chest as much as possible.
Exercise 2
The starting position is the child's pose, buttocks on the heels. Hands straight in front of you. Place your forehead on the floor and raise your arms. We work with the shoulder, the forehead remains on the floor. Separately with each hand - 8 times, and then two hands together.
Exercise 3
1. Lie on your stomach with your legs straight. The arms are straight, the gluteal muscles are contracted. Hands hold a tight rope or strap. Raise your arms straight to your shoulder line or slightly above. Keep your arms straight and the rope taut. Repeat 8 times. After that, lift up as much as possible due to the back muscles and stay in this position for several seconds.
2. Rise with straight arms to maximum height and bring your arms back without bending your elbows. Bring your hands as close to your feet as possible. Come back slowly and control your movements. Repeat 8 times. It is important to keep your abdominal muscles tighter throughout the exercise. The distance between the arms and legs affects the difficulty of the exercise. The shorter the distance, the harder the exercise will be.
3. Compensation. Lie on your stomach, twist the tailbone inward so that there is space between the stomach and the floor. Take a deep breath and move your pelvis from side to side. Repeat this movement several times to relieve the lower back.
Exercise 4
1. For this exercise, you need to take any straight long stick.
Get on one knee and put your other foot forward. Lean the stick against your hip bones and make sure the pelvic bones are in line. Take the other leg back, straighten it, tuck the tailbone inward and straighten your back. Stretch your arms forward, moving your body back. Continue to control the pelvis and contract the gluteus muscles.
2. Inhale, exhale, then raise your arms up. As you exhale air, continue to pull your torso back from your hips.
The job is to contract the gluteal muscles and twist the tailbone inward.
Place your knee on the floor and straighten your other leg forward. Make sure the two hip bones are in line. Inhale, exhale and lower yourself to a straight leg.
Repeat exercises 1 and 2, also with the other leg.
Exercise 5
Starting position standing. The feet are parallel - under the hip bones.
The stomach is pulled in.
We twist the tailbone inward. We tighten the buttocks and shift the weight forward so that the pelvic bones move forward, "overtaking the feet."
It is very important not to bend the lower back, twist the pelvis inward and strain the buttocks.
Then we round the back, hug ourselves, and open the chest upward, while opening our arms to the sides and trying to connect the shoulder blades behind the back.
We repeat the wave-like movements. When opening, push the pelvis forward and tighten the buttocks. We repeat 8 times. Then we put our palms on the buttocks (fingers pointing up) and try to push the pelvis forward even more and connect the shoulder blades.
Exercise 6
Starting position standing. The loin is straight without deflection.
We stand straight, feet parallel to the width of the hips.
The hip bones are directed forward, the tailbone is tucked inward
The loin does not flex. We push the pelvis forward,
The stomach is pulled in. The legs remain straight.
Raise straight arms up. We hold a stick in our hands. Do not bend your elbows.
We look up at the stick.
Deflection in the upper back, return back to the starting position
The buttocks are collected, the pelvis is pushed forward.
We take a deep breath, hold our breath, raise our hands as high as possible. At the same time, we push the pelvis forward again.
As we exhale, we go down even lower.
The arms remain straight throughout the exercise.
We go back using the strength of the legs.
Repeat.
Take a deep breath, hold your breath, raise your straight arms up, look at the stick that we hold
Push the pelvis forward and tighten the buttocks
As we exhale, we go down even lower.
It is important not to bend your knees.
Please note that it is NOT NECESSARY TO BEND THE LUMBAR!!!
You can put your legs wider. This will make the exercise easier.
Note that we are pushing the pelvis forward while collecting the belly and buttocks in order to avoid undue stress on the lower back.
You can also check without a stick.
We twist the pelvis inward, pick up the buttocks. We put our hands on the pelvic bones to feel their movement.
Take a deep breath and, while holding your breath, straighten your chest and pushing the pelvis forward, try to connect the shoulder blades.
On exhalation, bend even more.
We return with the help of the strength of the legs to the starting position.
After trying it without a stick, go back and use it for better motion control.
We hold the stick in front of us, take a deep breath, raise our straight arms up.
We push the pelvis forward and continue to move the pelvis forward.
We look all the time at the stick and as we exhale we go down even lower.
The deflection depth is individual for everyone.
Going back with leg strength and control!
