MUSCLES OF THE HUMAN BACK, superficial and deep, their location, functions, innervation (Table)

In sports, it is customary to consider the back muscles in a simplified version, highlighting only a few muscles. However, the group contains a large number of muscles that have a complex structure. Understanding how the human back muscles are structured will allow you to work out the entire group more effectively. This will have a positive effect on the growth of muscle mass, strength, endurance, as well as improved posture.

The structure of the back muscles

The back is one of the most important areas, not only because of its functions and structure, but also because it is a shield for the internal organs and spine. The structural features of the back muscles are that all the muscles of the group are paired and symmetrical.

The anatomy of the back muscles is quite complex, therefore, for a more effective study of the structure of the group, it is divided into two conditional subgroups:

• External;
• Internal.

Also, the categories of superficial and deep back muscles are divided into layers, 3 for each type.

Back muscle layers anatomy table

Scheme of the deep back muscles

1 - semispinalis capitis muscle 2 - rectus capitis posterior minor 3 - superior oblique capitis muscle 4 - inferior oblique capitis muscle 5 - semispinalis capitis muscle 6 - semispinalis capitis muscle 7 - semispinalis thoracis muscle 8 - levator ribs muscles 9 - medial intertransverse muscles lower back 10 - thoracolumbar fascia (deep plate) 11 - iliocostalis muscle 12 - iliocostalis pectoralis muscle 13 - external intercostal muscles 14 - iliocostalis muscle of the neck 15 - longissimus muscle

Back muscle areas

Among other distributions, the muscles of the human back are anatomically divided into zones. There are 5 areas in total:

• Scapular;
• Subscapular;
• Lumbar;
• Sacral;
• Vertebrate.

Superficial back muscles

In sports, the deep back muscles are usually not highlighted. Most often, they do not need additional training (anatomically, the deep back muscles do not require separate training) and develop along with the others. The main attention is paid to the superficial back muscles, as they shape the appearance and hypertrophy well under systematic loads. The focus is on the latissimus and trapezius muscles, as well as the erector spinae.

Preparing for the session

Not only the patient, but also the massage therapist himself needs to prepare for the session. Do not forget that you are not a professional, and a few lessons on YouTube are not enough to carry out complex therapeutic therapy. Beginning massage therapists should start with the simplest wellness massage. It will relieve general tension in problem areas and will have a relaxing and strengthening effect. The general stages of preparation can be summarized in a short list, although everything is individual:

1. Get your hands in order. Nails should be cut short to avoid accidentally scratching the patient. Also wash your hands thoroughly.
2. A clean towel should be placed next to the massage therapist, on which the patient can lie down, and which can also be used for wiping after moisturizing cream or oil. Cosmetics should also be prepared in advance.
3. The room itself needs to be ventilated before the procedure, but the temperature should be comfortable. The massage therapist's hands must be warm; it is very important for the person to relax during the session.
4. Massage can only be performed on a hard surface; it is advisable to have a special table available. It is also worth purchasing a special massage oil, which must be thoroughly rubbed and heated in the palms.
5. A massage session lasts about half an hour, because... The back and neck are always the most problematic areas of a person. Movements of the palms should be carried out in the direction of blood flow. To avoid infection, you need to wash your hands thoroughly.

Beginners should remember that if the patient experiences severe discomfort, the procedure should be stopped or the force reduced. The pressure on the spinal column should be very gentle. The main principle of massage at home is to do no harm.

Functions of the back muscles

Back training is quite complex if you pay attention to all-round development, and not just the latissimus muscle. In addition to knowing the table with the anatomy of the back muscles, it is important to understand what functions each of them has.

Functions of the back muscle (basic):

• The latissimus muscle is the largest in the spinal group and largely determines the appearance of the entire area. Performs extension and tilt of the back, participates in the movements of the scapula and shoulder girdle. Also takes part in breathing and fixes the ribs.
• Trapezius muscle - this muscle is located on the back in the upper part, represented by three parts: hood, middle and upper. Its role is to lower and raise the shoulders, ensure movement of the shoulder blades, throw back or turn the head (upper part).
• The rhomboid muscle is attached between the shoulder blade and the spine, brings the shoulder blades together and down, and takes part in their rotation. To a greater extent determines posture.
• The serratus anterior is responsible for upward rotation and abduction of the scapula.
• The splenius capitis muscle moves the head back to the sides (participates in turning).
• The extensor muscles (sacrospinalis) are the most important element in the structure of the human back muscles. Allows you to maintain a straight body position and straighten it after bending. It is formed by two bundles: the longest and the costal.

In addition to the main ones, the atlas of the human back muscles includes a group that is involved in movements in the shoulder joint . It distinguishes:

• Supraspinatus – abducts the shoulder (no more than 15 degrees).
• Infraspinatus and teres minor – extension, external rotation and abduction (if the arm is in a horizontal plane).
• Subscapularis – internal rotation, extension and adduction.

In sports, the main attention is paid to the anatomy of the superficial back muscles, therefore all training is aimed only at their development.

Massage technique

The importance of back massage for the human body cannot be overestimated. Due to incorrect posture, heavy physical work, or mild pinching that develops over the years, chronic diseases can appear. One of the most difficult to treat is intervertebral disc blockade. At the same time, it can be caused by bone changes in the structure of the spine, or it can be caused by muscle spasm. The pain associated with this disease is almost unbearable. But during a wellness massage at home, it is only important to warm up the main muscle groups, avoiding stagnation in them. To do this, you should use basic beginner techniques.

Stroking

It is with this technique that it is recommended to begin the massage procedure. The main task is to prepare the skin and body for a more active process. We place our hands on the lumbar region and begin to smoothly draw lines along the spine to the cervical region. We make the way back through the sides of the back. This stroking procedure can be carried out in 5-7 circles. It is important to carry out movements smoothly and carefully from bottom to top.

Direction and force can be alternated - the effect will be more noticeable than methodical stroking in one direction with the same intensity. Stroking can be done zonally. It is best to start from the middle part of the neck and collar area, then we move to the side part. After this, you can begin to massage the main part of your back according to the rules described above. The movements themselves should be light, measured and slow.

Rubbing

This technique is excellent as a means of combating salt deposits. The starting position is to place your hands on the lumbar region with your palms down, and your fingers should be raised up. It is necessary to carry out rubbing in counter movements. Usually all movements are made from the side of the back to its center.

Kneading

One of the most famous massage methods, in which small areas of skin are grabbed one at a time and thoroughly massaged. Folds of skin must be grasped carefully so that bruises do not remain after the session. Kneading has a positive role on the state of the cardiovascular system, and the technique can also improve blood circulation. The massaging movements themselves during kneading should be carried out with the thumbs. If the patient complains of pain, reduce the force.

Vibrations

Vibration effects on the back areas will seem ineffective, both to the massage therapist and to the patient. But this feeling will only haunt you in the first 5 minutes of the procedure. Then the person will feel relaxed. To achieve the desired result, you need to make rhythmic movements with your fingertips, without lifting your palms from the back.

Back massage for osteochondrosis

Cervical osteochondrosis is one of the most common diseases in modern humans. The trend towards an increase in the number of cases is observed from year to year. The reason for these sad statistics is obvious: more and more people work at computers or office desks. Massage for osteochondrosis has exactly the same contraindications as the usual preventive type of massage. The technique is also very similar. But the duration of one procedure should not exceed 15 minutes.

The cervical part of the spine can warm up without outside help. To do this, you need to allocate 10-15 free minutes a day and do the most common neck exercises. Head tilts with inhalation and exhalation, head turns, as well as maximum lowering of the chin to the chest and smooth stretching of the crown area upward.

It is unnecessary to talk about the effectiveness of such exercises in combination with targeted effects on discomfort zones. After just 1 session, your health can improve dramatically. In advanced forms of the disease, headaches and dizziness are observed due to impaired blood flow. During a massage session, many people literally feel how the blood vessels again begin to supply blood to important vital areas.

Best exercises

Considering that exercises for the deep muscles of the back are not practiced or popular in sports, the most important and global movements for the group should be considered, taking into account their nature and impact on parts of the back.

Basic movements

Lat

• Pull-ups.
• Bent-over barbell row.
• T-bar row.
• Upper block pull.
• Bent-over dumbbell row.
• Lever rod.
• Horizontal block traction.

Trapeze

• Pull to the chin (“broach”).
• Bent over dumbbell row.
• Lee Haney deadlift.

Low back and extensors

• Deadlift.
• Romanian cravings.
• Exercise "Superman".
• Exercise "Good Morning".

Insulating

Taking into account the anatomy and structure of the human back muscles, there are no isolation exercises for the lats, so only the trapezius and lower back are considered in this category.

Trapeze

• Shrugs.
• Raising the shoulders in a sitting position.

Oils used

Oil or cream during a massage can solve several problems at once. First of all, they improve and facilitate contact between the palms and the back. Secondly, they saturate the skin with nutritional components and make the massage itself more effective. Many cosmetics have a warming effect, so massage oils have a positive effect on all sides. If we are talking about a restorative body massage, then you can use one of the following oils:

1. Coconut. It is not low in cost, but guarantees easy glide over the body, a pleasant smell and an almost complete absence of an allergic reaction, even in the most sensitive patients. Another advantage of coconut oil is the absence of a greasy film after the procedure. A package of this oil lasts for a very long period of time, but the product can only be stored in the refrigerator.
2. Sunflower oil. It is usually used for frying in the kitchen, but the most common sunflower oil is also suitable for massage. It is not so easy to wash it off after a session, the oil content is really very strong, but stearic and palmitic acids have an excellent effect on the skin.
3. Oil - avocado. It won't be cheap. In addition, it has a very heavy structure, so professional massage therapists recommend mixing it with a small amount of almond oil.
4. Sesame. From the entire list of oils, it is difficult to find an analogue of sesame oil in terms of healing properties. The product can improve blood flow, remove toxins and other harmful substances from the body. The structure of the substance is also quite heavy, the oil is very viscous and greasy, making it difficult for a beginner to work with. Therefore, you can simply mix sesame and sunflower oils in equal proportions.

Shea butter, wheat germ oil, olive oil are also suitable for massage at home. What cosmetic product to use is up to you to decide.

Indications

When it comes to indications for back massage, several types of massage should be distinguished. For example, sports massage allows you to relieve tension from the muscles, promotes their speedy recovery and prevents the formation of microtraumas and damage.

Therapeutic massage has a healing effect and can relieve you of pain in many incurable diseases, for example, osteochondrosis. Since beginners can only carry out health and general strengthening procedures at home, we will talk about the positive effects of this type of massage on the body:

• Restoration of blood circulation. If you often feel cold in your legs or freeze, even in warm weather, then pinching in the back may be the cause of such symptoms. The most common massage 2-3 times a week will help reduce discomfort.
• Reduce pain after physical activity. This applies to both physical exercise and heavy physical labor. Massage will allow you to quickly cope with the consequences of micro-strains, relieve fatigue and pain in the muscles.
• Restore correct posture. Here it is worth clarifying that you can only restore the mobility and elasticity of the muscles, due to which your posture will improve slightly. It is almost impossible to completely restore crooked posture.
• Increase endorphin levels. The overall well-being depends on the level of these chemical elements in the body. Increasing endorphin levels can have a positive effect on the treatment of chronic muscle diseases.
• Get rid of or reduce headaches and dizziness. Pinching and formation of salts in the cervical-collar area can lead to unpleasant symptoms. Acupressure of the cervical area will quickly eliminate dizziness and restore blood circulation.

Contraindications

Even the most ordinary relaxing, classic massage at home from a non-professional can cause harm to the human body. Strong pressure along the spinal column is strictly prohibited. There are a number of contraindications that will answer the question of how to make a back massage as safe as possible for the patient:

• Presence of open wounds, severe bleeding or serious injuries. Having open wounds increases the risk of infection. But internal damage must also be taken into account. If shortly before the session a person fell and experiences pain in the ribs or spine, then amateur massage is contraindicated.
• Complex infectious diseases. Massage of the back muscles can improve blood circulation, which may be undesirable during an infectious disease.
• Inflammation of the lymph nodes. First of all, the ban is associated with improved blood flow. Also, it is worth considering that enlarged lymph nodes indicate the presence of diseases, so it is better to postpone massage. If you do a massage after the condition has improved, then areas with lymph should still be avoided.
• Burns in the massage area. Damaged skin in burn areas changes its structure. You should be especially careful when approaching burn wounds that have not yet healed.
• Skin diseases. You should be especially careful at this point. If there are spots of unknown origin on the patient’s back, then it is not worth starting the massage procedure for the safety of both parties. There is also an additional recommendation regarding moles. It is better to avoid such areas so as not to injure them and cause bleeding and infection.

Number of repetitions

1) For relief and burning fat – the weight should be such that in 1 approach you can do a maximum of 14-12 repetitions;

2) To gain muscle mass , set the weight so that no more than 10-8 repetitions are done in 1 approach without breaking technique;

3) To increase strength indicators , you will have to take heavy weights, there is a serious load here, if necessary, use wrist straps and an athletic belt, the weight should be so large that no more than 6-4 repetitions are done in 1 approach.