Latin, sacrum, sacred; spinalis, spinal.
The erector spinae, also called sacrospinalis, comprises three sets of muscles organised in parallel columns. From lateral to medial, they are: iliocostalis, longissimus and spinalis.
Origin
Slips of muscle arising from the sacrum. Iliac crest. Spinous and transverse processes of vertebrae. Ribs.
Insertion
Ribs. Transverse and spinous processes of vertebrae. Occipital bone.
Action
Extends and laterally flexes vertebral column (i.e. bending backwards and sideways).
Helps maintain correct curvature of spine in the erect and sitting positions. Steadies the vertebral column on the pelvis during walking.
Nerve
Dorsal rami of cervical, thoracic and lumbar spinal nerves.
Basic functional movement
Keeps back straight (with correct curvatures). Therefore maintains posture.
Sports that heavily utilise these muscles
Examples: All sports, especially swimming, gymnastics, and wrestling.
Movements or injuries that may damage these muscles
Lifting without bending the knees or keeping the back erect, or holding the object too far in front of the body.
Strengthening exercises
Back extension (back raise)
Lat. pull-downs
Squats
Squats
Side bends
Self stretches
Move towel up back with each set of stretching.
Pull knees into your chest and up towards your shoulders.
Latin, semispinalis, half spinal; capitis, of the head; cervix, neck; Greek, thoracis, chest.
The transversospinalis is a composite of three small muscle groups situated deep to erector spinae. However, unlike erector spinae, each group lies successively deeper from the surface rather than side-by-side. The muscle groups are, from more superficial to deep: semispinalis, multifidis, and rotatores. Their fibres generally extend upward and medially from transverse processes to higher spinous processes.
Origin
Transverse processes of cervical and thoracic vertebrae, (C1–T10).
Insertion
Between nuchal lines of occipital bone and spinous processes of the cervical vertebrae and upper four thoracic vertebrae, (C2–T4).
Action
Capitis: Most powerful extensor of the head and assists in rotation.
Cervicis and thoracis: Extends thoracic and cervical parts of vertebral column. Assists rotation of thoracic and cervical vertebrae.
Nerve
Dorsal rami of cervical and thoracic spinal nerves.
Basic functional movement
Looking up, or turning the head to look behind.
Sports that heavily utilise these muscles
Examples: Rugby scrums. American football. Wrestling. Swimming.
Movements or injuries that may damage these muscles
Whiplash injuries.
Strengthening exercise
Back extension (back raise)
Self stretch
Arch your back as if being drawn up by a piece of string.
Greek, splenion, bandage; Latin, capitis, of the head; cervix, neck.
Origin
Splenius capitis: Lower part of ligamentum nuchae. Spinous processes of the seventh cervical vertebra, (C7) and upper three or four thoracic vertebrae, (T1–T4).
Splenius cervicis: Spinous processes of the third to sixth thoracic vertebrae, (T3–T6).
Insertion
Splenius capitis: Posterior aspect of mastoid process of temporal bone. Lateral part of superior nuchal line, deep to the attachment of the sternocleidomastoideus.
Splenius cervicis: Posterior tubercles of transverse processes of the upper two or three cervical vertebrae, (C1–C3).
Action
Acting together: Extend the head and neck.
Individually: Laterally flexes neck. Rotates the face to the same side as contracting muscle.
Nerve
Dorsal rami of middle and lower cervical nerves.
Basic functional movement
Example: Looking up, or turning the head to look behind.
Sports that heavily utilise these muscles
Examples: Rugby scrums. American football. Wrestling. Swimming.
Movements or injuries that may damage these muscles
Whiplash injuries.
Common problems when muscle is chronically tight / shortened
Headache and neck pain.
Strengthening exercise
Self stretch
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