Ski Muscle of the Week #9: The Iliocostalis, Longissimus, and Spinalis

How can a bundle of cooked spaghetti help stabilize your core?  Well, these three muscles line both sides of your spinal column to help stabilize it.  They are fairly long and thin, and as a group, attach to your pelvis, rib cage, head, and vertebrae, so I think spaghetti is a great analogy for these muscles.

We all know that abdominal muscles help stabilize our core, which is why they are the focus of many workout routines.  But the fact is that these spinal muscles, which are on the opposite side of our body from the abdominals, do exactly the same thing.  The neat difference between these muscles and real spaghetti is that spaghetti can't be exercised into shape, but these muscles can be.

The payoff is a stronger core that creates a healthier spine, because these exercised muscles provide a fixed base for our arms, legs, and head.  When they are strong, they will help counter the movements of these body parts by lessening unwanted movement and subsequent strain.

So let's do it:

Dorsal raises. Lay on your stomach with your arms bent and hands gently alongside your head. Lift your chest and stomach off the floor, keeping your hips and legs still. Hold for 2-3 seconds then slowly lower your upper body back to the floor. Movement comes from your lower back.

Back extension. Similar to above but done on a large exercise ball. Lay with your stomach and chest in contact with the ball, with the toes on the floor. Raise your chest off the ball. Slowly lower back down.

Opposite arm/leg lift. Start in a tabletop position. Align knees under hips, and hands under shoulders. Lift right arm and left leg so that they are parallel to the floor. Hold for a few seconds, then lower. Repeat on opposite side.

Cat and cow. Start in a tabletop position as described above. Cat: As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to Ski Muscle of the Week #9: The Iliocostalis, Longissimus, and Spinalisyour chest. Cow: As you inhale, allow your belly to sink to the floor. Keep your head raised.