Back Muscles


ThoracoLumbar Fascia- {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

See also {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

The thoracolumbar fascia is a deed, thick, membrane which covers the deep muscles of the back in the Thoracic and Lumbar regions. In the Thoracic region it is a thin fibrous lamina which serves to hold together the Extensor muscles of the vertebral column and to separate them from the muscles connecting the vertebral column to the upper extremity. There are two muscles that


Action: The brachioradialis flexes the forearm at the elbow and pronation and supination of the wrist and forearm. It also assists in flexion with the Biceps Brachii and Brachialis. If you perform hammer db curls, it engages the Brachioradialis muscle. If over trained or inflamed, it becomes difficult to wash your hair and spasms at the sight of the muscle when flexing the biceps and is very tender to the touch. The pain usually stay local to the muscle.

RX: Ice the area of pain and inflammation, take anti-inflammatory, rest.


Abdominal Movements

{Abdominals}

{Abdominals}

[External Obliques}

[External Obliques}

 Abdominal Movements

{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)

{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)

{Oblique side bends are the best way to get full range of motion from the obliques and strengthen the low back muscle quadratus lumborum at the same time}

{Oblique side bends are the best way to get full range of motion from the obliques and strengthen the low back muscle quadratus lumborum at the same time}

{I'm not a big fan of exercise balls in gyms, but if you're going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting for side to side help engage the obliques as well as the rectus abdominus}

{I’m not a big fan of exercise balls in gyms, but if you’re going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting from side to side help engage the obliques as well as the rectus abdominus}

 

{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}

{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}

{Start position for low ab raises}

{Correct low ab raises. Start position for low ab raises}

Low ab raises executed from the pelvic with the legs motion less and bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}

{Low ab raises executed from the pelvic with the legs motionless, bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}

{Regular floor crunches}

{Regular floor crunches}

{Regular floor crunches with twisting motion to engage the obliques}

{Regular floor crunches with twisting motion to engage the obliques}


Image (22) - Copy

Image (35) - Copy

{Biceps Preacher Curls with Barbell-Start position}

{Biceps Preacher Curls with Barbell-Start position}

{Biceps Preacher Curls with Barbell-Finished position}

{Biceps Preacher Curls with Barbell-Finished position}


Back Movements

Back Movements.

When we talk about back movements in weight lifting, we are mostly referring to the Latissimus Dorsi muscle because it’s the largest and most visible muscle of all the back muscles. It is the Major Muscle Involved (MMI) and most exercises are focused on the Lats.  The other back muscles like the Rhomboids, Erector Spinae, Quadratus Lumborum  are active with these movements, but are not MMI’s. They are mostly aiding and guiding muscles and actually get worked indirectly. Refer to Latissimus Dorsi-Quadratus Lumborum  & Rhomboids / Erector Spinae for full details on these muscles including their attachments and actions.

 

 

 

Image (37) - Copy Image (21) - Copy

Image (36) - Copy

{The Dumbbell Incline Rows are a great way to get row motions in and not stress the low back if you have back injuries}

{Trapezius Shrugs-AKA Shoulder Shrugs

{Trapezius Shrugs-AKA Shoulder Shrugs

{The Crab Pose in bodybuilding shows off the Traps as well at the Deltoids, Pectoralis and Biceps all at once}

{The Crab Pose in bodybuilding shows off the Traps as well at the Deltoids, Pectoralis and Biceps all at once}

{Erector Spinea - Performed on the Roman Chair. This movement also strengthens the Hamstrings and Glutes}

{Erector Spinea – Performed on the Roman Chair. This movement also strengthens the Hamstrings and Glutes}

{Oblique side bends are the best way to get full range of motion and strengthen the low back muscle quadratus lumborum at the same time.}

{Oblique side bends are the best way to get full range of motion and strengthen the low back muscle quadratus lumborum at the same time.}


Workout Develpment & Muscle Combining Post Page

{Commit to be Fit p161}

{Commit to be Fit p161}

{Commit to be Fit p162}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

{Commit to be Fit p163}

{Commit to be Fit p163}

{Commit to be Fit p164}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

{Commit to be Fit Back Arms p164 }

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

{Commit to be Fit p163}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p166}

{Commit to be Fit p167}

{Commit to be Fit p167}


Bones and areas to remember:

  1. 5 Lumbar Vertebrae

  2. Spinous Process

  3. Transverse Process

  4. Body of the vertebrae

{Lumbar Spine Vertebra Anatomy}

{Lumbar Spine Vertebra Anatomy}

Lumbar Vertebra Side View

Lumbar Vertebra Side View


Back Muscles Latissimus Dorsi – Quadratus Lumborum – iliopsoas

See Exercises

{Latissimus Dorsi p 132}

{Latissimus Dorsi p 132}

{Quadratus Lumborum P 133}

{Quadratus Lumborum P 133}

{Quadratus Lumborum P 134}

{Quadratus Lumborum P 134}


Trapezius

See Exercises
{Trapezius p114}

{Trapezius p114}

 

{Trapezius P115}

{Trapezius P115}

{Tapezius p116}

{Tapezius p116}


Piriformis Muscle and the Sciatic Nerve

(See Stretches)

(See Stretches)

{Piriformis p146}

{Piriformis p146}

{Piriformis p147}

{Piriformis p147}