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vertebrae and attach to the spinous processes of the lower thoracic and upper lumbar vertebrae. The longissimus runs along the spine lateral to the spinalis. Its nearly vertical fascicles arise from a thick, broad tendon that descends the length of its medial muscle along the lumbar spine and attaches to the sacrum and iliac crest. The longissimus lumborum ascends along the lower back and attaches to the lower ribs. The longissimus thoracis follows the same upward path to insertion sites on the middle and upper ribs. The longissimus cervicis runs from the upper ribs to the lower cervical transverse process. Finally, the longissimus capitis arises from the transverse process of the thoracic vertebra and attaches on the mastoid process. The iliocostalis is the most lateral portion of the ES. It also arises from a thick, broad tendon, which is lateral to the longissimus tendon and attaches to the sacrum and iliac crest. The iliocostalis lumborum inserts on the lower six ribs, the iliocostalis thoracis inserts on the upper six ribs, and the iliocostalis cervicis inserts on the transverse processes of the lower cervical vertebrae. POSTURAL MUSCLES ALONG THE SPINE Many of the primary stabilizers lie close to the joints, particularly along the spine (Image 5). For this reason, they are often referred to as "core" muscles. A kinetic chain of core postural muscles in Self-Care Exercise: Lumbar Multifidus Training This neuromuscular patterning exercise will help you correct an exaggerated lumbar curve, which most people call a "sway back." The lumbar multifidus is easy to palpate when contracted. Several natural movements cause it to fire, such as raising one arm, stepping forward, or bending forward at the hips. Begin sitting in a neutral position. Rock your pelvis to level it over your sit bones. Lightly contract your lower abdominal wall to engage the transversus abdominis muscle. Check the lumbar multifidus to see if it contracts. To palpate the lumbar multifidus contraction, place your fingertips right next to your spine, in the lamina groove. Lean forward from your hips about 15 degrees. Keep your spine straight as you lean Longus coli Cervical multifidus and intrinsics Lower trapezius forward. You should feel the lumbar multifidus contract and bulge under your fingertips. If it is already contracting, you will not feel any change in muscular tone. Keep your fingertips on the lumbar multifidus as you return to an upright position. If it softens, it has relaxed and you will need to keep practicing to keep it contracted. Repeat this exercise until Transversus abdominis Psoas major Perineum Lumbar multifidus 5 Muscles working as primary postural stabilizers in the trunk. you can keep your lumbar multifidus contracted in an upright posture. This can take a lot of practice if your lumbar multifidus is chronically inhibited. In time, you will notice that your lumbar curve is elongating. www.abmp.com. See what benefits await you. 75