Muscles - A Massage Therapist's Overview - Erector Spinae
Muscles - A Massage Therapist's Overview - Erector Spinae
What are the Erector Spinae?
Commonly known as the erectors, the Erector Spinae is a muscle goup of the back that consists of the Iliocostalis, the Longissimus and the Spinalis.
Origins
Spinous processes of T9-T12.
Spinous processes of T1 and T2 thoracic vertebrae and the cervical vertebrae.
Actions
Allow bending forward at the waist by resisting the force of gravity, and to straighten up by contracting. Used in maintaining good posture.
Antagonist*
Abdominal muscles
Symptoms
Spasm or tightening these muscles, since they insert on the ribs, may cause a stabbing pain and may make taking a deep breath painful as well.
Stretching
While lying on the floor on your back, bring your knees up to your chest, hugging them with your arms and pulling them closer. Hold.
Get down on all fours, round your back like a cat.
Strengthening
Using an exercise ball, lie on it on your stomach, toes on the floor. Lift your head and chest off the ball, then slowly return to the starting position.
Massage Techniques
There are many Swedish strokes I use that I put my own spin on. For the erectors I will typically warm up using Effleurage, massaging the entire length of the muscle, from neck to lumbar spine.
If you're inclined to using your thumbs, which I am, then Stripping, thumb on thumb is effective.
For a deeper effect, I'll use the forearms, with the elbow pointing toward the spine starting at the lumbar gliding up to the neck.
These methods have all addressed the erectors in a linear way, moving parallel with the muscle fibers. Moving perpendicular to the muscle fibers as well is recommended. While standing at one side of the table, reach over the spine to the erector that is furthest away and use Cross Fiber Friction (finger tips on finger tips), moving skin and fascia* only in a rocking manner.
The same kind of thing can be done using palm on hand, again moving toward the head.
There are a few Thai massage poses that employ assisted stretching that I like to use:
The Assisted Plough: the client is on his back, legs are lifted up to 90%, then the angle is decreased by continuing to push the legs toward the client's head.
The Assisted Forward Bend: the client is seated with legs straight in front. Practitioner pulls client forward by the hands, pulling client's face down to his knees.
Definitions
Agonist
A muscle that contracts while another relaxes
Antagonist
A muscle that relaxes while another contracts
Fascia
The layer of connective tissue beneath the skin that sits on top of the muscles that actually encapsulates them.
Next installment: Latissimus Dorsi
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