Muscles of the Spinal Column

Question 1

Name the 4 major movements of the spine.

Answer 1

Flexion
Extension
Lateral Flexion
Axial Rotation

Question 2

Name the 5 regions of the vertebral column.

Answer 2

1. Cervical
2. Thoracic
3. Lumbar
4. Sacral
5. Coccyx

Question 3

What is the primary curve?

Answer 3

The Thoracic and Sacral curvatures which form while still a foetus.

Question 4

What asanas create flexion of the spine?

Answer 4

Forward folds

Question 5

What asanas generally create extension of the spine?

Answer 5

Back bends

Question 6

What asanas create axial rotation of the spine?

Answer 6

Twists

Question 7

What asanas create lateral flexion of the spine?

Answer 7

Side bends (i.e. Anjaneyasana with lateral flexion)

Question 8

What is a prolapsed disc? How does this affect asana?

Answer 8

When the Nucleus Pulposus of the disc bulges out through a weakness in the Annulus Fibrosis, causing disformation/ inflammation of nerves.
No twists or forward folds.
Potentially some supported folds and hip movements would probably be beneficial

Question 9

What is a vertebral disc & what is it made from?

Answer 9

A jelly like disc between each vertebra to help with shock absorption and movement.
It has an outer ring - Annulus Fibrosis
Inner jelly - Nucleus Pulposus

Question 10

What is sciatica?

Answer 10

Sciatica is nerve root pain of the sciatic nerve, specifically the nerve coming from the lower spinal cord which is being pressed on or being irritated by a prolapsed disc.

Question 11

What is scoliosis?

Answer 11

An abnormal lateral curvature of the thoracic & lumbar spine

Question 12

What is osteoporosis?

Answer 12

Decreased bone mass often due to age and decreased level of estrogen

Question 13

What is osteoarthritis?

Answer 13

Decrease in cartilage in joints due to injury or wear and tear resulting in overgrowth of bone and bone spurs. Usually in hips, knees, hands, and spine.

Question 14

What is hyperlordosis?

Answer 14

Abnormal curvature in the lumbar or cervical spine.

Question 15

What is hyperkyphosis & how can it be treated?

Answer 15

Humpback - Abnormal curvature in thoracic spine

Treated by strengthening the abdominal and hamstring muscles.

Question 16

Name the major muscles of the trunk and spinal column.

Answer 16

Sternocleidomastoid
Trapezius
Erector Spinae
Latissimus Dorsi
Psoas 
Quadratus Lumborum

Question 17

How does pranayama benefit spinal health?

Answer 17

Mindful breathing stimulates the PNS through the vagus nerve which runs from the base of the brain all the way to the abdomen

Question 18

How would you support a student who had undiagnosed ‘back’ pain and wanted to join your yoga class?

Answer 18

Check location of pain
Check for medical clearance
Pain rating 1-10 pain
Offer props and modifications throughout class.

Question 19

List five (5) benefits of āsana for spinal health

Answer 19

1. Greater range of motion due to stretching beyond regular flexibility
2. Breathing and relaxation because stress = tightness in neck & back
3. Better posture
4. Stronger core
5. Improved balance