Spry Juncture, LLC
How to Evolve Gracefully
Iliocostalis
Region
Origin & Insertion
['Origin: Iliac crest, sacrum, and lumbar vertebrae', 'Insertion: Ribs and transverse processes of cervical vertebrae']
Synergistic Muscles
['Longissimus', 'Spinales']
Joints
['Spinal intervertebral joints']
Primary Actions
['Extension and lateral flexion of spine']
Nerve & Spinal Segment
Dorsal rami of spinal nerves
Segmental innervation
Interesting
Lateral-most column of erector spinae. [Moore's]
Reversal of Action
Stabilize spine while moving ribs or pelvis
Common Dysfunctions
Side-bending restriction, chronic low back pain
How to Stretch
Lateral flexion stretches with overhead reach.
Trigger Points
How to Strengthen
Side-bending drills with load.
Concentric Action
Extend spine or bend laterally
Applications:
Essential for spinal resilience and mobility in low back rehab
Eccentric Action
Control from upright to side-flexed position
Isotonic Action
Standing side bends or loaded carries
Related Conditions
['Scoliosis compensation', 'Lumbopelvic dysfunction']
Isometric Action
Sustain upright standing posture
Exercise Ideas
['Side plank dips', 'Lateral banded reaches', 'Single-leg deadlifts']