TRANSVERSOSPINALIS

GENERAL INFORMATION

The Transversospinalis is a complex of several deep muscles situated along the spinal column. These muscles are instrumental in stabilising the spine, fine-tuning its movements, and maintaining proper posture. Their primary function involves assisting with the rotational movements and extension of the back. Which is crucial for various daily activities and athletic performances.

ORIGIN

The transversospinalis muscles originate from the transverse processes of the thoracic and lumbar vertebrae. These origins provide a firm anchor that allows these muscles to effectively perform their stabilising and movement functions on the spinal column.

INSERTION POINT

These muscles are inserted in the spinous processes of the vertebrae, typically one to four levels above their origin points. This arrangement gives them the mechanical advantage necessary for controlling and executing spinal movements.

MAJOR ARTERIES

The vascular supply to the Transversospinalis muscles is ensured by the posterior intercostal arteries, among others. These arteries provide the necessary blood flow required for muscle health, function, and recovery from activity.

NEURAL INNERVATION

Neural innervation of the transversospinalis is done through the dorsal rami of the spinal nerves. This innervation pattern allows for precise control over the muscles, contributing to the fine motor control necessary for spinal stability.

TRIGGER POINT

Trigger points in the Transversospinalis often manifest as tender knots that are painful when pressed. These can lead to issues such as pain, stiffness in the back, and a significant decrease in mobility, affecting everyday movements and comfort.

CONCENTRIC FUNCTION

In their concentric phase, the Transversospinalis muscles work to extend and rotate the spine upwards and towards the opposite side. This action is vital for activities that involve twisting or turning at the waist.

ECCENTRIC FUNCTION

Eccentrically, the transversospinalis helps control the movement of bending forward and assists in managing the speed and stability during the rotation of the spine. This function is crucial for the safe execution of movements that involve lowering or decelerating the torso.

ISOMETRIC FUNCTION

Isometrically, these muscles contribute significantly to maintaining a stable and upright posture. They are active in holding the spine in a fixed position during various activities that require a stable core, such as lifting weights or standing for extended periods.

RELATED MUSCLE-SCIENTIFIC NAMES

• Semispinalis (Capitis, Cervicis, Thoracis)

• Multifidus

• Rotatores (Brevis, Longus)

ANTAGONIST

• Rectus Abdominis: Major frontal muscle that opposes the back extension.

• External Oblique: Aids in trunk rotation and opposes the back’s rotational movement.

• Internal Oblique: Works synergistically with the external oblique to control and oppose the rotation and extension of the spine.

COMMON INJURIES

• Muscle strain: This involves the stretching or tearing of muscle fibres, often caused by overuse or misuse, leading to immediate pain and limited movement.

• Myofascial pain syndrome: A chronic condition where pressure on sensitive points in the muscles causes pain in seemingly unrelated parts of the body. This condition significantly affects daily activities.

• Spondylolisthesis: Characterised by one of the lower vertebrae slipping forward onto the bone directly beneath it, this condition can be aggravated by weakened Transversospinalis muscles and lead to painful spinal instability.

EXERCISES

• Bird Dog: Strengthens core and back by extending alternate arms and legs while keeping balance on hands and knees.

• Superman Exercise: Engages multiple back muscles by simultaneously lifting arms and legs while lying face down. This exercise enhances muscle coordination and strength.

• Plank Rotations: Engages and strengthens the Transversospinalis through dynamic movements while in a plank position, promoting core stability.

• Back Extensions: Focuses on the lower back by lifting the torso from a prone position on the ground or using a specific gym apparatus. This exercise helps in strengthening the spinal erectors.

• Segmental Rotation: Promotes spinal flexibility and muscle activation by gently rotating the torso while lying on the back, which can also relieve tension.

STRETCHES

• Cat-Cow Stretch: This gentle flow between flexion and extension in a kneeling position helps increase spinal mobility and relieve tension in the back.

• Knee-to-Chest Stretch: Pulling the knees to the chest while lying on the back helps alleviate tightness in the lower back and enhances flexibility.

• Child’s Pose: A restful position that stretches and relaxes the muscles of the lower back and spine, ideal for recovery and stress relief.

• Seated Twist: This stretch involves rotating the spine while seated, which helps increase flexibility and range of motion in the back and shoulders.

• Thoracic Extension on Foam Roller: A foam roller is used to support the back while gently extending the upper spine, promoting mobility and relieving upper back stiffness.