The muscles on the back of a person form a unique corset that helps maintain the spinal column in an upright position. Correct posture is the basis of human beauty and health. Doctors can long list diseases that occur due to improper posture. Strong muscular corset protects the spine from injuries, pinching and provides proper mobility. To better understand how the human body works, what exercises should be done to strengthen it, we suggest reading this article. In it, you will learn about all the muscles of the back of a person and what functions they perform.
The structure of the human back
Ever since school times, we have known the expression "A healthy mind in a healthy body." This is especially true for the back, because it is from the disease of the spine that most of the problems go. Why is this happening? Our back is the frame that holds all our organs in the correct position. With a violation of posture, different parts suffer: the lungs decrease in volume, followed by a violation of the blood circulation of the brain and other unpleasant things. And what can I say, every second inhabitant of Russia has osteochondrosis. Understanding the anatomy of the muscles of the back and lower back will help you understand how to properly strengthen your back and improve well-being without harm to health and injuries.
Muscles are divided into groups - each of them is called according to the area to which it belongs. In total, 32 bones form the back, which can be conditionally divided into five sections:
- The department running along the spine. It is along it that the longest muscle runs.
- Division in the area of the shoulder blades.
- The muscles that help lift the shoulder blades and arms are subscapular.
- The zone of the belt, which is responsible for the correct bending of the spine (lordosis).
- Sacral department.
The back is one of the largest surfaces, and there are many large and strong muscles on it. They are divided into superficial and deep, which are associated with the spine. Especially relevant is muscle knowledge for those who visit the gym. Often, newcomers do not pay attention to the back: men shake their hands, and women shake their legs and buttocks. Nevertheless, a beautiful back and posture are one of the key components of an attractive image. Therefore, if you want to please others, you can’t do without strong muscles on your back.
Muscle function
No exercise will last long unless you have sufficient motivation. But if you know how the spine and back muscles of a person are arranged, as well as what they are responsible for, you can achieve great results. After all, then during sports, you will not just pointlessly repeat the tasks of the coach, but you will feel every muscle, thus bringing the exercises to perfection. What functions do back muscles perform?
They are as follows:
- Direct posture primarily provides a sufficient flow of oxygen to the brain. Hence the lack of fatigue, headaches, dizziness, loss of performance. A person with a healthy back spends his life much more efficiently and happily.
- Fixing the vertebrae with each other in order to ensure sufficient mobility of the body (tilts, turns, bends, etc.)
- Hold upright for upright posture.
- Softening walking, running, small bumps and jolts that inevitably accompany our movements.
- Healthy longevity. The human spine is not evolutionarily designed to exist for more than 40-50 years. For our ancestors, this was the maximum life expectancy. Therefore, if you do not want to constantly experience pain and discomfort associated with the spine, it is better to start forming a muscle corset from a young age.
- Maintaining all organs in the correct position. With proper posture, the lungs are straightened, blood circulates freely, the heart and other organs are in a physiological position, not being pinched by other organs.
Now, making sure the importance of proper posture and developed muscles, you can proceed to study their anatomy.
Deep and superficial muscles
Knowing the location and type of muscle can help to make a correct diagnosis when examining a patient and understand what the problem is. All the muscles in the human body are arranged in layers, and the back surface of the body is no exception. Among the superficial muscles, the following are distinguished:
- the widest;
- trapezoidal;
- diamond-shaped (large and small);
- scapular;
- posterior upper and lower dentate muscles.
The deep muscles that are closest to the bones include the following:
- direct;
- transverse spinous;
- interspinous;
- transverse spinous.
Trapezius muscle
Three layers of the superficial muscles begin with the trapezius, which has the appearance of a triangle, tapering downward. The trapezius muscle of the back is divided into two parts by the spine. As a matter of fact, precisely because of this, it got its name. The muscle originates from the skull, its lateral parts are attached to the clavicle and scapula, and the bottom is located approximately in the middle of the spine. If you put both sides together, you get a trapezoid. What processes does she participate in:
- Partially controls the movement of the blades. For example, if you need to reduce the shoulder blades or bring them to the spine, then this cannot be done without the trapezius muscle.
- Raises and lowers the shoulder blades.
- He puts his head back. The process starts when we try to bring the shoulder blades together. The fact is that it is the trapezius muscle because of its design that simultaneously pulls the neck a little back. Therefore, by straightening the thoracic region of the back, we automatically raise the chin higher, while blood circulation in the neck is restored.
The muscle fibers of the trapezius muscle of the back “look” in one direction - to the scapular bone.
The widest
The latissimus is located in the widest part of the back, hence its name. Its area is the largest. On the entire back surface of the back, it takes up a lot of space, and is one of the strongest muscles. It consists of several departments. Mounted on the vertebrae of the lower back and sacrum. The upper part diverges to the four lower ribs on either side of the back. The upper muscle bundles partially cover the lower part of the scapula and then are attached to the armpits, forming the wall of the axillary cavity. The latissimus dorsi muscle has several functions:
- Leads the shoulder to the torso. Other muscles are involved in this movement, but the broadest one is leading.
- May participate in breathing, helping the lungs contract. But the muscle can perform this function only if the human hands are fixed motionless.
Why, despite the small number of functions performed, is the latissimus dorsi so highly developed? The fact is that in the past, when the prehistoric man was still moving with his hands, this part was of key importance. It was with the help of this muscle that a man pulled himself up and threw himself along tree branches. And since the evolutionary human body has not undergone very many changes, the latissimus muscle has remained to occupy a large part of the back.
Diamond-shaped
The rhomboid muscles of the back are part of the second layer of her corset. In shape they resemble a rectangle with beveled edges, in other words - a rhombus. Distinguish between large and small rhomboid muscles. Each of them has a unique structure and a set of functions. The small rhomboid muscle of the back is narrow and is located closer to the scapula. It is attached to the two upper vertebrae, and its lower part is adjacent to the medial edge of the scapula. This muscle is responsible for lifting the scapula upward and bringing it to the middle of the back.
The large rhomboid muscle is downward from the minor. It is attached to the 4 upper vertebrae, and the lower part to the lower part of the scapula. The major and minor muscles act together, raising the scapula. The large rhomboid muscle also has the function of rotating the scapula slightly inward with the lower end. It is the insufficient development of these muscles that leads to the so-called “wings” in humans, when the shoulder blades are not brought to the spine, but go forward. Because of this, a person looks stooped.
Cogwheel
Anatomy of the back muscles would be incomplete without a description of the structure of the dentate muscles. Although they occupy a relatively small area, their role is very important in maintaining health. Several dentate muscles are distinguished: upper and lower. Both make up the third layer of the superficial back frame. The upper posterior jagged muscle is located in the upper back. At one end, it attaches to the two lower cervical and upper thoracic vertebrae, and the other to the vyna ligament. It is interesting that this muscle can be absent altogether, or it can be in the amount of several bundles. It all depends on the person’s fitness and how often he puts a strain on his back. The upper posterior jagged muscle is involved in breathing, pushing apart the ribs, and increases lung capacity when inhaling.
The lower posterior dentate muscle is attached to the border of the lumbar and thoracic region. Its upper part looks towards the 9-12 ribs, and the lower one - towards the upper lumbar vertebrae. It goes along the ribs, located on top of the lower respiratory tract. That is why it is an additional respiratory muscle, helping the lungs contract in case of respiratory failure.
Scapular
The muscle that lifts the scapula, together with the rhomboid, forms the second layer of the superficial muscle corset. It belongs to the upper back muscles and is attached to the four cervical vertebrae. Its lower part is located in the upper corner and in the middle of the scapula. The shoulder blade muscle is located under the trapezius muscle, it has an elongated shape with a thickening in the center. Based on the name, it immediately becomes clear that this part of the muscle corset helps to lift the shoulder blade up. It is she who is responsible for the mobility of the scapula and its rotation during the time we raise our hand up.
Violations in the work of the muscle that raises the scapula lead to painful sensations and improper functioning of other muscles. This happens especially often after lifting weights or injuries. In order for the body to function properly, doctors recommend doing special exercises aimed at strengthening the corset, massage and physiotherapeutic procedures.
Transverse spinous muscle
These two components of the deep muscles of the back help to keep the back straight, and for us, to remain flexible and mobile. The fact is that they are close to the spine and provide a variety of movements: turns, bends and twisting. The transverse-spinous muscle is covered by the longest and consists of short fibers woven together. It is so named because it is attached to the area between the spinous and transverse sections of the vertebrae. This muscle of the back and spine are closely related. What functions does it perform? Firstly, it surrounds the vertebrae with a kind of shock-absorbing coating, which smooths out tremors from strokes, running and jumping. Secondly, it provides ridge mobility. The bundles of muscle that connect several vertebrae provide flexibility and the ability to flex and extend the back. In addition, the transverse spinous muscle is necessary for fixing the spine in an upright position. Its fibers firmly bind the vertebrae vertically, holding them straight. Of course, not only thanks to this muscle a person can walk directly, but it plays an irreplaceable role.
The longest muscle
Next to the transverse-spinous is one of the longest and most powerful back muscles. It is called sacrospinous. As the name implies, its lower end is attached to the pelvis and sacrum, and the upper end to the vertebrae of the cervical spine. The longest muscle consists of two parallel deep back muscles, which have one function and act as an extensor of the back. It is this part of the muscle corset that forms the correct posture, so during training this area should be given special attention. In total, several parts are distinguished in the longest muscle of the back:
- The muscle of the chest - starts from the sacrum and is attached to the lower ribs.
- The neck muscle is attached to the 4 thoracic vertebra and the lower cervical vertebra, its upper end is located at the fifth cervical vertebra.
- The longest muscle of the head - begins in the cervical region and is attached to the mastoid process.
Thus, the longest muscle of the back not only straightens the spine, but also participates in holding the head. In addition, it provides mobility of the spinal column. If the muscles in one part contract, then the back of a person leans in this direction.
Other
What back muscles can still be distinguished? In addition to the above, there are several more that are smaller in size, but still indispensable for a full life:
- The large round muscle of the back - starts from the lower edge of the scapula, then goes to the humerus. It is covered by the broadest muscle. This muscle is responsible for bringing the hand to the body, as well as for its rotation.
- The interspinous muscle - its fibers are located across the vertebrae, they are stretched between their spinous processes. It forms part of the deep muscles that help keep your back upright.
- The transverse muscles - the fibers have a diagonal direction, they are stretched between the transverse processes of the vertebrae. They are also responsible for upright posture and tilting the back from side to side.
A little more about muscles
In order to understand how the muscular framework of the human back is arranged, it is necessary to know a few more concepts. Above we described the superficial and deep muscles, since they are the most basic. But besides them, there are several more groups that take part in the back movement:
- Oblique muscles are named so because they are located diagonally. They, like deep muscles, help to maintain proper posture and perform various movements.
- The striated muscle got its name due to its structure. They are also called skeletal.
- Fascia is the membrane of the muscles that protects them from tearing and damage, linking bundles of fibers to each other.
At first glance, the anatomy of the back may seem rather complicated, but after a while this sensation disappears. Schemes and images of muscles, which clearly show where which group of fibers are located, help memorization. If you devote some time to studying muscle groups of the back, you can much more effectively conduct training and, as a result, improve your health. Possessing such knowledge, during the exercise you will better feel which muscles are involved. The human body is built in an amazing way: rarely in which movement is only one muscle involved. For the usual rotation or tilt, the complex work of several muscle groups is necessary.
Back exercises
After you have studied back muscle groups, you can put your knowledge into practice. Strength training is an effective tool to combat curvature, scoliosis and poor posture. Even if you have no problems, strengthening a muscle corset will be an excellent prevention. Indeed, now rarely does a person have sufficient physical activity in order to maintain his health without additional efforts. And sedentary work is the number one enemy of the spine.
Both for beginners and experienced visitors to fitness clubs, basic exercises are considered indispensable, which are accessible to everyone and should underlie every workout. The following exercises are most effective for the back:
- Pull-ups on the bar train a large group of muscles. Almost all superficial back muscles and biceps are involved in this exercise. For beginners, you can perform a lightweight version in the simulator with a counterweight, which slightly reduces the load.
- Deadlift is a universal exercise that strengthens not only the muscles of the back, but also the back of the thigh and buttocks. If you do this exercise at the beginning of each workout 15-20 times, then you will not only strengthen the muscle corset, but also significantly increase the effectiveness of the workout.
- Tilt dumbbell traction is a good workout for the rhomboid muscles. The exercise is as follows: a person rests on a horizontal surface with one side of the body, and bends the arm at the elbow with the other hand, leading the dumbbell to the stomach.
Starting to do strength exercises on the back is necessary under the supervision of a professional trainer. Incorrect equipment and non-compliance with safety rules can cost you a lot, so the first steps are best done with an experienced person. Also, these exercises are contraindicated for those who have an intervertebral hernia and pinched vertebrae.