Spry Juncture, LLC
How to Evolve Gracefully
Longissimus
Region
Origin & Insertion
['Origin: Common erector spinae tendon, transverse processes', 'Insertion: Transverse processes, ribs, mastoid process (capitis portion)']
Synergistic Muscles
['Iliocostalis', 'Spinales']
Joints
['Spinal intervertebral joints', 'Cervical vertebrae']
Primary Actions
['Extension and lateral flexion of spine', 'Capitis portion extends head']
Nerve & Spinal Segment
Dorsal rami of spinal nerves
Segmental; cervical, thoracic, lumbar
Interesting
Largest and longest erector spinae muscle. [Netter's]
Reversal of Action
Anchor spine to tilt pelvis or rotate thorax
Common Dysfunctions
Postural fatigue, back pain with extension
How to Stretch
Knees-to-chest or forward folds.
Trigger Points
How to Strengthen
Back extension with control.
Concentric Action
Extend and laterally flex spine
Applications:
Eccentric strength important in fall prevention and ADLs
Eccentric Action
Control return from side bend or extension
Isotonic Action
Prone back lifts or bird dog
Related Conditions
['Postural syndrome', 'Spondylosis']
Isometric Action
Hold side plank or upright seated posture
Exercise Ideas
['Superman pulses', 'Deadlifts with proper form', 'Weighted extensions']