Muscles of the Spinal Column Flashcards
Name the 4 major movements of the spine.
Flexion
Extension
Lateral Flexion
Axial Rotation
Name the 5 regions of the vertebral column.
- Cervical
- Thoracic
- Lumbar
- Sacral
- Coccyx
What is the primary curve?
The Thoracic and Sacral curvatures which form while still a foetus.
What asanas create flexion of the spine?
Forward folds
What asanas generally create extension of the spine?
Back bends
What asanas create axial rotation of the spine?
Twists
What asanas create lateral flexion of the spine?
Side bends (i.e. Anjaneyasana with lateral flexion)
What is a prolapsed disc? How does this affect asana?
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
What is a vertebral disc & what is it made from?
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
What is sciatica?
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.
What is scoliosis?
An abnormal lateral curvature of the thoracic & lumbar spine
What is osteoporosis?
Decreased bone mass often due to age and decreased level of estrogen
What is osteoarthritis?
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.
What is hyperlordosis?
Abnormal curvature in the lumbar or cervical spine.
What is hyperkyphosis & how can it be treated?
Humpback - Abnormal curvature in thoracic spine
Treated by strengthening the abdominal and hamstring muscles.
Name the major muscles of the trunk and spinal column.
Sternocleidomastoid Trapezius Erector Spinae Latissimus Dorsi Psoas Quadratus Lumborum
How does pranayama benefit spinal health?
Mindful breathing stimulates the PNS through the vagus nerve which runs from the base of the brain all the way to the abdomen
How would you support a student who had undiagnosed ‘back’ pain and wanted to join your yoga class?
Check location of pain
Check for medical clearance
Pain rating 1-10 pain
Offer props and modifications throughout class.
List five (5) benefits of āsana for spinal health
- Greater range of motion due to stretching beyond regular flexibility
- Breathing and relaxation because stress = tightness in neck & back
- Better posture
- Stronger core
- Improved balance
