Trunk Muscles

 

Trunk Muscles

 

erector spinae

Erector Spinae & Interspinales

 

Steps for doing:


1. The coloured part in being stretched.

2. Sit over a couch

3. Bend towards floor as shown

4. Touch the floor with both palms

5. Head flexed towards chest for better stretch

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch erector spinae & interspinales muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. The superficial group of muscle which connects all the spinal region from neck to the low back region.

2. Symptoms refer to all spinal joints, neck, abdomen, trunk, groin, and hip regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as spinal joint dysfunction, spinal joint osteoarthritis, spinal nerve compression, facet syndrome and others.

external oblique

External Oblique

 

Steps for doing:


1. The coloured part in being stretched.

2. Stand straight as shown.

3. Hold your right hip region.

4. Bend backwards and towards left.

5. Pull your chest backwards.

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch External oblique muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. This muscle is responsible for rotation and flexion of lumbar Spine, may cause abdominal colic ,and can mimic acute abdomen

2. Symptoms refer to lumbar spinal joints, abdomen, pelvis, groin, and chest wall regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as heart burn, abdominal cramps, vomiting, diarrhea, indigestion, dysmenorrhea and various gastrointestinal diseases

iliopsoas

Ilio Psoas

 

Steps for doing:


1. The coloured part in being stretched.

2. Right knee over towel as shown.

3. Left leg positioned in front as shown.

4. Move your body forward by fixing right knee.

5. Keep your spine straight.

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Ilio Psoas muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. The stabilizer of the lumbar spine, responsible for difficulties in rolling over bed, bending side wards, and difficulty in climbing staircases.

2. Symptoms refer to lumbar spinal joints, hip joints, abdomen, groin, and leg regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as sciatica, lumbar nerve compression, lumbar joint and SI joint dysfunction, bursitis and others.

intercostalis

Intercostalis

 

Steps for doing:


1. The coloured part in being stretched.

2. Hip and spine in straight line.

3. Hold the right and left upper limb over head as shown.

4. Move towards left side as shown.

5. Pull right side chest towards left.

6. Cross right leg over left for stability in standing position.

7. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Intercostalis muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. This muscle is responsible for restricted rotation of the thoracic Spine, chest pain, Shortness of breath

2. Symptoms refer to thoracic spinal joints, neck, abdomen, lung , chest wall regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as rib joint dysfunction, costochondritis, myocardial infarction or herpes zoster, Cardiac arrhythmia

internal oblique

Internal Oblique

 

Steps for doing:


1. The coloured part in being stretched.

2. Lower body abuts floor.

3. Upper body above hip raised and rotated towards left as shown.

4. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Internal oblique muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. This muscle is responsible for rotation and flexion of lumbar Spine, may cause abdominal colic ,and can mimic acute abdomen

2. Symptoms refer to lumbar spinal joints, abdomen, pelvis, groin, and chest wall regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as heart burn, abdominal cramps, vomiting, diarrhea, indigestion, dysmenorrhea and various gastrointestinal diseases

latissimus dorsi

Internal Oblique

 

Steps for doing:


1. The coloured part in being stretched.

2. Hold Hip and spine in straight line.

3. Hold the right upper limb over head as shown

4. Pull towards left and forward with left hand as shown

5. Cross right leg over left for stability in standing position.

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Latissimus dorsi muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. Muscle responsible for midthoracic back pain

2. Symptoms refer to scapula, loin, shoulder, medial arm, forearm, ulnar aspect of hand, till 4th and 5th fingers

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as spinal joint dysfunction from T7 to L4, intrathoracic disease, heart disease, cervical nerve compression, tendinitis and others.

quadratus lumborum

Quadratus Lumborum

 

Steps for doing:


1. The coloured part in being stretched.

2. Hold Hip and spine in straight line

3. Hold the right upper limb over head as shown

4. Pull your right side body towards left as shown

5. Cross left leg over right for stability in standing position.

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Quadratus lumborum muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. The stabilizer of the lumbar spine, responsible for difficulties in rolling over bed, bending side wards, and difficulty in climbing staircases.

2. Symptoms refer to lumbar spinal joints, hip joints, abdomen, groin, and leg regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as sciatica, lumbar nerve compression, lumbar joint and SI joint dysfunction, bursitis and others.

rectus abdominis

Rectus Abdominis

 

Steps for doing:


1. The coloured part is being stretched.

2. Lie down as shown.

3. Lift upper body alone(above hip).

4. Lower body abuts floor.

5. Hold both elbows in straight position for better stretch.

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Rectus abdominis muscle
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. This muscle is responsible for back pain especially in the midthorax and low lumbar region

2. Symptoms refer to spinal joints, abdomen, pelvis, groin, and chest wall regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as lower abdominal pain, pelvic pain, dysmenorrhea sacroiliac joint dysfunction, lumbar joint dysfunction

transversospinalis

Transverso Spinalis Group

 

Steps for doing:


1. The coloured part is being stretched.

2. Sit over a couch.

3. Bend towards floor as shown.

4. Touch the floor with both palms as shown

5. Head rotated and flexed towards right for better stretch

6. Hold the same position for 10-20 seconds

 



 

In this video we are going to stretch Transverso-spinalis group of muscles
The coloured part in being stretched as shown
The arrow indicates the direction of stretch

1. The deep group of muscle which connects all the spinal region from neck to the low back region.

2. Symptoms refer to all spinal joints, neck, abdomen, trunk, groin, lung , chest and hip regions.

3. Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.

4. Commonly related to disease such as spinal joint dysfunction, spinal joint osteoarthritis, facet syndrome, sciatica and others.

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