The spinalis is a deep muscle of the back that resides within the erector spinae complex. It is the smallest of the muscle columns within this complex, and can be divided into three parts: thoracic, cervicis, and capitis — although the cervicis part is absent in some individuals.
The spinalis muscle arises from several sources: the lower thoracic and lumbar vertebrae, sacrum, posterior aspect of the iliac crest, the sacroiliac and supraspinous ligaments. Its attachments include the spinous processes of C2, T1-T8, and the occipital bone of the skull.
The primary action of the spinalis muscle is to act unilaterally to laterally flex the vertebral column. It also acts bilaterally to assist in the extension of the vertebral column.
In terms of innervation, the spinalis muscle is served by the posterior rami of the spinal nerves. Its blood supply is provided by several sources, including the muscular branches of the vertebral artery, deep cervical artery, and posterior branch of the posterior intercostal artery.
The spinalis provides an essential function for the body, helping to maintain proper posture and enable us to perform certain movements and activities. Whether it’s a simple walk or lifting a heavy object, the spinalis and other muscles within the erector spinae complex help us complete such tasks with ease.
The primary benefit of strengthening the spinalis muscle lies in improved posture and spinal health. A stronger spinalis can help alleviate back pain, as it provides support to the spine and improved stability — especially during activities that involve flexing and extending the vertebral column. This can also help reduce your risk of injury during high-intensity movements involving the spine.
Strengthening the spinalis can also benefit those who sit for long periods of time, as it helps counteract the effects of sitting by improving posture and providing essential spinal stabilization.
The spinalis can also benefit athletes by providing them with greater stability and power during activities that involve spinal rotation and lateral flexion (i.e. martial arts, badminton, and golf). Not only does this give them an edge in their respective sport, but it also reduces their risk of injury due to inadequate muscle supporting the spine.
Fortunately, there are several exercises that can help strengthen the spinalis muscle. These include:
These are just a few of the many exercises that can help strengthen the spinalis muscle. It is important to remember that these exercises should be performed with proper form and technique in order to maximize the benefits and minimize the risk of injury.
The spinalis muscle is an important part of the erector spinae complex. It is responsible for laterally flexing and extending the vertebral column, providing stability and support to the spine. Strengthening the spinalis muscle can help improve posture, reduce back pain, and reduce the risk of spine and back injuries.
Fortunately, there are a variety of exercises that can help strengthen the spinalis muscle. These include back extensions, bird dogs, planks, side planks, and swimming. Remember to always perform these exercises with proper form and technique in order to maximize the benefits and minimize the risk of injury.
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