Deep muscles - what is it and why should it be trained?
Each of us wants to be healthy when we play sports - we also want to create a beautiful body. However, there is another aspect of beauty - health. Even people who regularly visit sports clubs often complain of tension or back pain, especially in the lower and neck.
Why is this happening? Because the shallow (visible) muscles are intensively trained when pursuing a beautiful terrain, but the deep muscles are neglected. First there is a change in course, posture, well-being, then there is pain. Usually all this is explained by difficult working conditions, stress, wear and tear of the body… All this undoubtedly affects our well-being, but the health of the joints, including the spine, depends on the condition of the muscles, especially the deep muscles and ligaments.
At first a little insight into the classification.
Skeletal, smooth and heart muscles
- Cardiac muscles - The most important muscle in our body - for the simple reason that if it is not healthy and in good shape - everything else will not matter. It is not subject to human will, but we can train and keep it healthy.
- Smooth muscles - is under the direct control of the autonomic nervous system - therefore its activity is not subject to human will.
Smooth muscles are located in the walls of hollow organs, including the stomach, intestines, bladder, uterus, blood vessels - it widens and breaks the iris and changes the shape of the lens, lifting the hair upright in the skin (in response to cold temperatures or fear).
Smooth muscles support the kidneys, respiratory, digestive, cardiovascular and reproductive systems.
Smooth muscles can shrink up to four times when contracted (for comparison, skeletal muscles shorten by no more than 25-30% from their original length). Smooth muscles play an important role in the functioning of the digestive system and other internal organs. Compared to skeletal muscle, the activation and inactivation processes in smooth muscle cells are four to ten times slower, so the duration of individual contractions is longer.
- Skeletal musculature - all the muscles that bind to the skeleton and make up 40 to 50% of human body weight - on average around 42% muscles, around 18% bones, around 17% fat and around 23% - blood, internal organs, brain and nerves. There are about 639 skeletal muscles in the human body, but the exact number is difficult to define because different sources do it differently.
The skeletal muscle, in turn, is divided into shallow or superficial muscles (which are visible) and deep muscles that support the internal organs like a corset. The superficial and deep muscles work together as a functionally integrated system and provide both support for the spine and internal organs and good posture and joint stability.
The deep muscles, which include the spine, pelvis, chest and other deep muscles, are actually the basis of human muscles. They form an invisible cocoon of muscle-ligaments that cover the bone structures, spine, ribs, joints. Thanks to them, the body and also the head move and hold.
Deep muscles also play an important role in creating a beautiful body, for example - flat stomach and beautiful abdominal press cannot be obtained without training the abdominal muscle (transversus abdominis).
Deep back muscles
Stabilization of the spinal vertebrae and protection of the spine against injuries are considered to be the most important functions of the deep back muscles.
Our spine is not held by the broad or trapezoidal back muscle, not by the press cubes, but by the deep back muscles. Among them are short muscles attached in pairs to the adjacent vertebrae, and there are long muscles that run along the entire spine from the sacrum to the occipital bone. The main function of these muscles is to straighten the body. Even as we lean forward, these muscles contract (rather than stretch).
The deep muscles of the back, in addition to stabilizing the spine, ensure the mobility of each of its sections. Thanks to them, we can lean forward, turn the body around its axis to lean to the side. As we move, blood flow to our backs improves. This is very important because back mobility and an adequate blood supply to each vertebrae is the key to the longevity of intervertebral discs.
Each of the 24 spinal discs must receive the required amount of nutrients and water. Otherwise, they are gradually destroyed - the discs lose moisture and elasticity, their height decreases (and thus the length of the body also decreases).
The intervertebral discs in the spine do not have their own blood supply system so they absorb nutrients and water from the surrounding tissues. Respectively, the higher the activity of the deep back muscles, the greater the blood flow around the vertebrae and the better they are "fed".
If the deep back muscles are weak and of low endurance, fatigue in the back is felt at the end of the day, it is difficult for us to maintain an even posture. All this shows that the deep muscles of the back cannot cope with their direct function. If we do not pay attention to such feelings and when we come to the sports club in the evening we put a lot of extra load on our backs, we can get vertebral shifts, protrusions, hernias. Not immediately - after a few months, a year or years - but practically irreversibly.
I also have a bitter experience in this regard - at the beginning of my sports career, when I had only a rough idea of what deep muscles are and what their role is in our body, recalls still.
Strengthening any muscle and improving performance has been shown to be best achieved through regular strength training. The same goes for the deep muscles of the back, but it is important to understand that training these muscles requires a special approach - they are not properly trained with exercise machines or weights. Exercise machines and classic weight training exercises are good for training and building shallow or upper muscles, but if you want to build a "muscle corset", you need to rely on static exercises and balance - the longer you keep unstable and uncomfortable at first, the better the deep training. musculature.
There is a wide range of exercises for high-quality and safe deep spine muscle training, but it is important to apply them according to your physical fitness.
If you want not only to get a beautiful, body relief, but also to maintain and improve your health, be sure to take the time to train deep muscles as well. This will not only ensure the health of your spine, but will make your body stronger, harmoniously developed and durable!
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