Back massage. Longissimus muscle Longissimus muscle of the chest

Erector spinae muscle, m. erector spinae, located most superficially and is the most powerful and longest muscle of the back; it fills the depression on the sides all along the back from the spinous processes to
rib angles. The muscle begins from the posterior part of the iliac crest, the dorsal surface of the sacrum, the spinous processes of the lower lumbar vertebrae and partly from the superficial layer of the thoracolumbar fascia. Heading upward, the muscle is divided into three parts in the lumbar region: the iliocostal muscle is located laterally, the medial spinalis muscle, and between them is the longissimus muscle.

A) Iliocostal muscle, m. iliocostalis, with numerous muscle and tendon teeth, is attached to the angles of all ribs and transverse processes of the lower cervical vertebrae. The following muscles are topographically distinguished:

iliocostal lumbar muscle, m. iliocostalis lumborum, originates from the posterior part of the lateral sacral crest and the thoracolumbar fascia and, moving sideways and upward, forms 8-9 teeth, which are attached to the corners of the eight to nine lower ribs by thin narrow tendons;

iliocostal muscle of the chest, m. iliоcostalis thoracis, starting near the corners of the lower five to six ribs, follows somewhat obliquely upward and outward and is attached by thin narrow tendons to the corners of the upper five to seven ribs;

iliocostal muscle of the neck, m. iliocostalis cervicis, starts from the corners of the five to seven upper ribs, also goes obliquely upward and laterally and with three teeth is attached to the posterior tubercles of the transverse processes of the IV, V and VI cervical vertebrae.

Innervation: rr. dorsales nn. spinales (CIII-CV; ThI-LI).

b) Longissimus muscle, m. longissimus, is located medial to the iliocostal muscle, extending from the sacrum to the base of the skull.

Topographically it differs:

longissimus pectoralis muscle, m. longissimus thoracis, which starts from back surface the sacrum, the transverse processes of the lumbar and lower six to seven thoracic vertebrae and, following upward, is attached to the corners of the ten lower ribs and to the posterior sections of the transverse processes of all thoracic vertebrae;

longissimus colli muscle, m. longissimus cervicis, originates from the transverse processes of the four to five upper thoracic and lower cervical vertebrae and, going upward, attaches to the transverse processes of the vertebrae from the axial to the V cervical;

longissimus capitis muscle, m. longissimus capitis, starts from the transverse processes of the three upper thoracic and three to four lower cervical vertebrae, goes upward and attaches to the posterior edge of the mastoid process.

Innervation: rr. dorsales nn. spinales (CI-SII).

c) Spinalis muscle, m. spinalis, is located along the spinous processes and is topographically divided into a number of muscles:

spinalis thoracis muscle, m. spinalis thoracis, starts from the spinous processes of two or three upper lumbar and two or three lower thoracic vertebrae and, going upward, attaches to the spinous processes of the VIII-II thoracic vertebrae;

spinalis muscle of the neck, m. spinalis cervicis originates from the spinous processes of the two upper thoracic and two lower cervical vertebrae and, following upward, ends on the spinous processes of the upper cervical vertebrae - from IV to II;

spinalis capitis muscle, m. spinalis capitis, is a poorly developed section of the spinous muscle, sometimes making up part of the m. semispinalis capitis or absent. It starts from the spinous processes of the upper thoracic and lower cervical vertebrae, goes upward and attaches near the external occipital protrusion.

Function: the entire erector spinae muscle, m. erector spinae, with bilateral contraction, is a powerful extensor of the spinal column, holding the torso in an upright position. With unilateral contraction, the spinal column tilts in the appropriate direction. The upper muscle bundles pull the head in their direction. With part of its tufts (m. iliocostalis thoracis) it lowers the ribs.

Innervation: nn. spinales (CI-SII).

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Exercises to strengthen your back muscles

The back is the most voluminous region of the human body. The development of all back muscles is important for athletes who train only one physical strength, and for bodybuilders whose goal is phenomenal development of each muscle group, and for simple fitness enthusiasts who visit gyms in order to correct lagging muscles, get rid of excess weight and improve your posture. In this article we will tell you how to pump up and how to strengthen your back muscles.

Powerlifters and weightlifters must develop the long back muscles (the psoas muscles) in order to add weight in squats, deadlifts and all dynamic exercises, one way or another associated with an increase in weight in the clean and jerk and snatch. Bodybuilders without developed latissimus dorsi muscles simply will not look impressive, even if they have extremely developed all the other muscles of the body. And for those fitness enthusiasts who visit a fitness center to correct their posture, back exercises are also necessary; especially for the erector spinae muscles.

The main muscles of the human back are the longus (erector spinae), latissimus, trapezius (lower region) and teres major (teres major).

The longus dorsi muscles are the muscles in the lumbar region responsible for straightening the spine. They are located along the entire spinal column, attached by tendons to the sacrum and to the base of the skull. The lower back muscles are used in exercises such as hyperextensions, deadlifts and similar exercises.

The latissimus dorsi muscles work in all pulling movements - pull-ups, bent-over barbell rows and horizontal rows. Main function latissimus muscle– lower the raised hand and bring it to the body. The latissimus muscles are located throughout the lower back region.

The upper parts of the latissimus dorsi cover the trapezius muscles; or rather, the lower and middle regions of the “trapezoid”. In general, the trapezius muscles are a large muscle group that starts from the shoulders and extends to the latissimus muscles. The lower trapezius region is also important for posture. These muscles are used in horizontal rows and “inclined” shrugs.
The teres major muscles are located between the rear deltoids and the superior latissimus muscles. Their main function is to pull the arm down and bring it towards the body. It participates in almost the same movements as the latissimus muscle, but the specific exercises for the teres major muscle are somewhat different.

Exercises for back muscles

Hyperextension (exercise for long back muscles)

Stand in a special device for training your lumbar back. Position yourself so that the upper bolsters are just below your waist, and the lower ones are just above your feet. Starting position - arms crossed at the back of the head, body positioned straight, without the slightest bend. Bend at the waist until you feel a good stretch in the long back muscles. Without delay at the bottom, return to the starting position, and also without delay, repeat the movement. An exercise to stretch the back muscles is performed for 15–20 repetitions. Number of approaches – 4 – 5.

In this exercise, the main muscles worked are the spinal erectors. In the starting position, your legs should be slightly bent at the knees. Bend until your torso is almost parallel to the floor. The main thing is not to take more weight than expected - so that the working emphasis does not shift from the lower back to posterior muscles hips The number of sets and repetitions is 3 – 4 by 8 – 10.
For those who have already achieved good development lower back and wants to improve the separation of long muscles, it is better to prefer bending over with a barbell in a sitting position. In this case, you need to use lighter weight and the volume of training should be different - 4 - 5 sets of 12 - 15 repetitions.

Squat down, grab the barbell, and pull it up. Extension must occur due to force lumbar muscles. The exercise also involves the muscles of the thighs (mainly the posterior muscles), but the emphasis should not shift to them. To do this you need to follow the correct technique.

Lower the bar until the discs touch the floor. The bar must move strictly vertically. When coming out of a squat, do not try to lift the barbell using the inertia of your legs. From start to finish, the long back muscles should be tense.

To maximize stimulation of the long back muscles, choose the leg position in which you are most comfortable performing deadlifts. For some, it is more convenient to place your feet shoulder-width apart, for others - wide stance(sumo style deadlift).
Those performing deadlifts to tone the lower back muscles should perform 4 to 5 sets of 6 to 10 reps. Athletes training to maximize the strength of the long back muscles should perform 3 to 4 sets of 4 to 6 repetitions.

While hanging on the bar, lower yourself until the “wings” (latissimus dorsi muscles) are fully stretched. Linger in lowest point for 1 second, then, using the force of the latissimus muscles, pull yourself up until your chin touches the bar. Hold at the top for 1 second and repeat the movement.

The main muscle group worked in this exercise is the latissimus. But the rhomboid muscles, the teres major muscles, and the “trapezius” (lower region) also work a lot. For beginner athletes, there is no need to include special exercises for the teres major (teres major) and trapezius muscles. But athletes of average and high level should include in their programs special exercises for the remaining back muscles.
With a medium grip, the entire region of the latissimus muscles is stimulated, with a narrow grip the emphasis shifts to the bottom of the latissimus, and with wide grip The teres major muscles of the back work more. It is recommended to perform exercises for the latissimus dorsi muscles in 8–12 repetitions, in 4–5 approaches.

Pulldowns also work the latissimus dorsi, teres major, and trapezius muscles, but for better stimulation, it's best to stick with classic pull-ups. Pulldowns on the upper block are good when you need to give the muscles relief and separation. Then they need to be performed in large number approaches and repetitions – 6 – 8 sets of 12 – 20 repetitions.

This exercise is also for the latissimus dorsi muscles. The large round muscles of the back are practically inactive during the deadlift, but the trapezius muscles (lower and middle region) work quite hard. Taking the barbell, bend over so that your torso is parallel to the floor. The gaze is directed downwards, not in front of you. Pull the barbell until the bar touches your upper abdominal region. Hold at the top for 1 second, then smoothly lower the bar. Without delay at the bottom, repeat the movement. Training the latissimus dorsi muscles is performed in 3–4 sets of 8–12 repetitions.

This exercise with dumbbells for the back muscles is almost the same as the previous one. The only difference is that in the dumbbell row you can place more emphasis on the muscle being trained. Stand at a raised platform at the height of your knees, and rest your free hand on it, bending at the waist. Pull your hand with the dumbbell to the bottom of your chest. Back muscle training is carried out in 3–4 sets of 8–10 repetitions.

Sitting in front of a horizontal block, grab the handle and pull it towards you until it touches your stomach. Without delay at the top, return to the starting position. The positive phase of the exercise (pull) should be carried out by tensing the back muscles and slightly bending the torso back. During the negative phase (lowering), the torso should lean forward slightly.
Those who want to place more emphasis on developing the teres major muscles of the back can perform horizontal rows with a bar; The grip in this case should be wider than shoulder width. For volumetric training of “wings”, it is better to prefer a handle in the shape of the letter V. In the first case, you need to perform 4–5 sets of 12–15 repetitions; in the second – 4 sets of 10 – 12 repetitions.

Holding a dumbbell in each hand, bend over. Pull the dumbbells until they touch the bottom of your chest. Throughout the entire approach, the grip should be neutral - that is, with the backs of your palms facing to the sides. 4 – 5 sets of 12 – 15 repetitions.
If you do this exercise with a regular grip (the backs of your hands facing forward), it will simply be a variation of the bent-over row, another exercise for developing the latissimus dorsi muscles. But dumbbell rows neutral grip – special exercise for the development of the lower and middle regions of the trapezius muscles.

Lie down on a bench with a slight downward inclination. Take the bar. The weight of the bar should be relatively light - no more than what you can do 8 to 10 pull-ups. Stretch your arms with the bar up and slightly bend them at the elbows. Lower your arms until they are parallel to the floor. Without the slightest delay at the bottom point, return to the starting position. Repeat without holding at the top. Your elbows should be slightly bent throughout the set. The recommended number of repetitions is 15 – 20.

If you have a tall vertical block in your gym, you can perform a similar exercise on it. This exercise is called the Rader Row. It completely copies pullovers when lying on an inclined bench. Beginners do not need to include pullovers and Raider deadlifts in their training program. These two exercises are specifically for separation and relief of the “wings”.

Standing straight, holding the barbell in your lowered hands, pull it until it lightly touches your chin. At the top point, hold for 1 second, slowly lower the apparatus, and, without hesitation, repeat the exercise. 4 – 5 sets of 12 – 15 repetitions.
This exercise is good for both the middle region of the back and the lateral deltas. To focus on your back muscles, you need to use a barbell that weighs about 14 times more than you can do 8 pull-ups with. You also need to pull exactly to the level of the chin, and not to the level of the chest - so that mainly the trapezius and rhomboid muscles are stimulated, and not the muscles of the shoulders and arms.

Lie down on incline bench face down, pick up the barbell. Perform classic shrugs, tightening the middle region of your back. This exercise is necessary not only during the “relief period”, but also simply to improve the functionality of the trapezius. In any case, it is recommended to perform 5 sets of 12 – 15 repetitions.

A set of exercises for the back muscles

Complex for beginners

Monday: Pull-ups
Vertical block row for the head

Friday: Bent-over Dumbbell Row
Wide Grip Vertical Row
Bent-overs with a barbell

This complex must be followed until an average strength level is reached. That is, until you bench press 150% of your body weight 5 times and squat 15 times with the same weight. Weight deadlift should be no less (or better yet, more) than the weight of the squats. If average level achieved, but the mass has not increased, you need to move on to the next complex.

Complex for advanced

Monday: Superset pull-ups with pullovers. 3 supersets. Between exercises – no more than 1 minute of rest.

Friday: Deadlift upper block to the chest with a wide grip
Neutral grip dumbbell row
Horizontal block thrust. Use the handle for regular rows, with a medium grip.
For each exercise, do 5 sets of as many reps as possible.

To those whose goal is good posture and strengthening the back muscles, you need to work on another program outlined below.

A set of exercises for posture

Monday: Hyperextensions
Barbell row to chin level
Training the oblique abdominal muscles in a lying position

Wednesday: Crunch
Reverse crunches

Friday: Bent-over Row
Pull-ups

Side bends with a dumbbell.

This complex is focused on exercises for women for the back muscles, although girls and women pay more attention to the abs and buttocks, training in this complex will not be superfluous.

Muscle exercises added to the program abdominal cavity– insofar as it is impossible to improve posture without their development. See how they are performed in the article “How to pump up your abs at home.” You need to do your best both in abdominal training and in lower back training - these muscles are responsible for correct posture. You also need to work well on the trapezius - they are responsible for correct position the upper part of the spine.

Exercises for back muscles: video

How to pump up your back muscles: video

Strengthening your back muscles: video

Back stretching exercises

Gymnastics to strengthen back muscles

Exercises to relax your back muscles

The back muscles are one of the largest muscle groups in the human body and one of the most important for our body. The anatomy of the human back muscles is primarily due to the fact that they are responsible for upright posture, that is, for the stability and movement of the body in an upright position. Muscle corset of deep (deep muscles) and superficial (superficial muscles) spinal muscles:

• connects the vertebrae and maintains the physiological bend of the ridge;
• protects the spine from excessive loads;
• forms a strong but elastic protection of bones, joints, internal organs;
• allows us to walk, sit, bend, turn our neck and torso, raise and lower our arms and legs.

All this means that our posture depends on the spinal muscles, that is, “the habitual position of the body, which is regulated unconsciously,” flexibility and mobility of the torso and joints, normal blood supply to the brain and muscles. You constantly slouch or spend day after day bent over in a chair - and the vessels in the depths of your body are pinched, and you have a headache or causeless fatigue. You turned sharply - and now your neck is numb, your lower back is aching, intercostal neuralgia “shoots” under the ribs... All this is a consequence of weak, undeveloped back muscles, therefore, even if you are not going to become an athlete, you need to exercise them.

Have you noticed which muscles people most often work out in gyms? Most often, beginners try their best to develop the so-called “indicative” muscles: men work on their biceps and chest, and girls work on their hips and buttocks. After all, you can’t see your back under clothes! However, this is not entirely true: a narrow waist and V-shaped back contour form a fit, athletic male figure, and a strong back allows girls and women to safely wear dresses with a deep neckline in the back.

The back muscles are the hardest workers in our body; unlike many others, they are constantly “busy with work.” In sports they participate in almost all basic strength exercises for the chest, limbs, lower body, so people with weak backs cannot effectively build up muscle mass, increasing the working weight of the equipment and the intensity of training. Moreover, weak muscle corset increases the likelihood of injury.

How does the back muscle corset work?

Knowing the location of the muscles, the physiology and biomechanics of their work, it is easier to understand how to properly develop a particular muscle group, giving it the appropriate load. Therefore, the first book you open before you start working on your body should be an anatomical atlas with detailed photos and tables. A popular article on myology, the science of how muscles are structured and function, would not be out of place, and training videos with comments from knowledgeable people will help you feel for yourself how the muscles are located on your back. Having assessed their condition, you will not waste time on those that are better developed, and select exercises for the weakened ones.

According to the anatomical classification, the back is divided into five zones: vertebral, it stretches along the entire main shaft of the body; scapular and subscapular; lumbar and sacral areas.

There are two types of spinal muscles based on their location:

• superficial ones are initially attached to the so-called spinous, long, processes of the spine (these tubercles can be felt along the entire spinal column) and end in various areas shoulder girdle, ribs, shoulder blades, pelvis;
• the beginning of the attachment of the deep ones - paired, shorter transverse processes. Intertwined, strong fibers muscle tissue connect the vertebrae to each other.

The contours of the back are mainly formed superficial muscles, therefore, working with them in the gym is easier and, in a sense, more pleasant: the result is visible immediately, and this inspires beginners not to be lazy. The deep ones, forming a kind of corset around the spine from the head to the sacrum, work together, so most of them are combined into the muscle group “torso rectifier”. Outwardly they are hardly noticeable, but they affect general view backs and have great importance for power loads.

Superficial muscles

The upper back area contains the trapezius, latissimus, rhomboids, teres minor, and serratus posterior respiratory muscles. The superficial muscles of the back cover it in two layers, the upper of which is formed by larger ones, and the lower by relatively small ones.

First layer

Bodybuilders are very fond of the trapezoid, since it significantly shapes the body's relief, and its size in a person immediately shows whether he is working out. strength training. Large and flat, it covers almost the entire back - from the back of the neck to the shoulder blades. This muscle begins from the occipital bone, all the cervical and thoracic vertebrae, and at the end it is fixed at the top of the scapula. On the right and left it looks like right triangles, and together they merge into an inverted trapezoid, with its base facing the line of the shoulders.

Main function trapezius muscle back - control the movement of the shoulder blades. Some bundles of fibers lower them, others raise them, for example, when we shrug our shoulders in bewilderment or work with oars. To fully wake up the trapezius and feel how it responds to effort, throw back your head, keeping your back still.

The latissimus dorsi muscle is partially covered from above by the trapezius, its wide, flat triangle reaching just below the waist. At the beginning, its fibers are attached to the lower pairs of the thoracic and to all lumbar vertebrae, the sacrum, the iliac crest and four pairs of the lower ribs. Extending sideways/upwards, they end on the so-called lesser tubercle of the humerus. It works when we:

Gym regulars often call the latissimus muscle “wings”, as it forms a V-shaped muscular contour of the figure, protruding like wings from the back, at the level of the armpits. Beneath the latissimus, sharing its load and complementing the range of motion, is the teres major dorsi muscle, which bodybuilders refer to as the “small wings.”

Second layer

The main muscles of this zone are rhomboids, like bridges or platforms; they connect the shoulder blades to the vertebrae of the upper back. The rhomboid major muscle originates from the four upper pectoral muscles, the minor muscle - from the two lower cervical vertebrae and the bottom of the nuchal ligament. Directed obliquely downwards, both of them are attached to the inner corner of the scapula and allow you to lift, reduce and spread the shoulder blades. Simply put, it is the diamonds that are responsible for posture - when they lack strength, the shoulder blades move forward, which is why a person looks slouched.

Transverse spinous

One of the most important, but outwardly invisible muscles that allow us to remain slim and flexible is the transverse spinalis. Woven from short, diagonally located fibers, it lies deeper than the rectifier and fills the spaces between the spinous and transverse processes of the vertebrae, connecting them with each other.

1. Its semispinous part fits the ridge with a shock-absorbing corset.
2. Multifidus (multifidus) resembles a tourniquet tightly braided around the spine muscle fibers. The interspinous bundles connect the vertebrae vertically, except for the sacrum, and the intertransverse bundles are stretched between the transverse processes.
3. Rotators – fiber bundles different lengths– attached to the spine like stretch strings. They diagonally connect adjacent vertebrae or are thrown across several vertebrae, providing elastic mobility of the ridge.

When fully tense, the muscle group works as an extensor of the back; with unilateral tension, it twists the torso in the opposite direction. In general, we can say that it makes it possible to “fine-tune” the movement of the spine.

Sacrospinous

This powerful muscle is barely noticeable on both sides of the spine from the neck to the lower back, connecting all its bone fragments with each other and with the ribs; its individual bundles stretch to the pelvic bones and sacrum. In fact, this is not one, but two parallel muscle bands, united by the common name “rectifier (“extensor”) of the back. One part of it is called the iliocostalis muscle, the second is called the longissimus muscle. In anatomical atlases, they are also joined by the spinalis muscle, which runs along the corresponding processes of the vertebrae. However, in some training manuals it is classified as an independent muscle structure, since it is responsible for flexion of the spine.

The sacrospinalis muscle holds the torso upright and is responsible for the mobility of the spine. Thanks to it, we can tilt and turn our heads in all directions, bend and straighten our backs, and rotate our bodies. In the lumbar region, it works together with the quadratus lumborum muscle, which formally does not belong to the back, since it is located on the back wall of the abdomen and is separated from it by a layer of connective tissue (fascia).

Memo for beginners

Although the structure of the back muscles seems complex at first glance, over time you will be able to understand the tricky terms and be surprised at how intelligently everything is arranged in our body! Each movement depends on a specific muscle, and by letting it work, you will gradually accustom it to intensive work, and in gratitude you will receive a beautiful and toned figure.

But don't rush into it right away Gym and especially don’t start lifting weights on your own if you haven’t done it before! It is difficult to find a completely healthy person among city residents. Sedentary work and the habit of relaxing in front of the TV not only spoil your posture, but also provoke various diseases of the spine. Therefore, before making a plan for your first workout, consult your doctor: people with severe scoliosis, old injuries, pinched discs and displaced discs cannot always work out their back.

Innervation of the back flexors/extensors is provided by the dorsal, or posterior, roots. spinal nerves. For people with weak backs sudden movements or improper training, they can become pinched and cause severe pain. If you do not suffer from serious illnesses, but sometimes feel pain in the sacrum, you should get examined and start exercising physical therapy to strengthen the muscle corset. When your body gets stronger, you can move on to power loads, without which not a single back workout is complete.

Spine without pain Igor Anatolyevich Borshchenko

We strengthen the long and short muscles backs

The “cables” that are involved in keeping our spine in balance are also located on the side of the back. If they are not strengthened, they will weaken and you will experience back pain as the load becomes unevenly distributed.

Exercise “Fish-hands”

Starting position: lying on your stomach. Make a cushion out of a towel and place it under your stomach and pelvis. If you have problems with the cervical spine, place a towel folded in four under your forehead, as it will be difficult for you to hold your head up. Arms and legs are extended.

Raise your outstretched right arm, try to hold it in this position for 30–60 seconds.

Repeat the movement for your left hand. The total number of repetitions with short rest is 3 times.

Exercise “Fish-legs”

Raise your extended right leg and try to hold it in this position for 30–60 seconds. Repeat the same movement for your left leg. There is no need to raise your leg high so as not to provoke lower back pain. The total number of repetitions with short rest is 3 times.

Exercise “Fish-arms-legs”

Starting position: lying on your stomach. Stretch your arms and legs.

Simultaneously raise your right leg and left hand, try to hold them in this position for 30–60 seconds. Perform a similar movement for your LEFT leg and RIGHT hand. The total number of repetitions with short rest is 3 times.

Exercise “Walking on toes with tense abs”

We also recommend you simple walking on your toes. However, there is a significant difference in this exercise from just walking. While walking, you need to tense your abdominals. This wonderful exercise trains calf muscles, strengthens the abdominal muscles, shapes posture.