With Coach Alexa, Online Running Coach and in-person coaching in South Oxfordshire
Revisiting the Spine
In my last video, I looked at the spine from a deep muscular perspective, focusing on vertebrae and ligaments. In this diagram, we can see how layers of muscles are added on top of those structures.
On the right-hand side of the picture, some of the surface muscles have been removed to reveal the deeper ones underneath. I will not go through all of them here, but it gives a sense of just how complex the muscle system around the spine really is.
Shoulder, Neck and Core Connections
Some muscles attach the shoulder blade directly to the spine, others link it into the neck, and still more connect the shoulder muscles that run underneath the blade down into the waist. These also form part of the oblique muscles – abdominal muscles that help stabilise the lower back.
This highlights the deep interconnection between the spine, shoulders and core, with layers of muscle running across and through each area.
Larger Muscles of the Back
Among the larger muscles, one that many people recognise is the trapezius. It has a distinctive trapezoid shape, with an upper section across the tops of the shoulders that you can feel if you rub the area when your shoulders ache.
The trapezius also fans out across the top of the shoulder blade and down into the upper and lower back. Below that, we have the latissimus dorsi – or lats – the large muscles used heavily in activities like swimming or rock climbing, where the arms are pulled downwards.
Everything Ties Together
Looking more closely, you can see how all of these muscles tie in together. In a previous video about the pelvis, I talked about the many muscles connecting the lower back to the pelvis and waist. Here we see how arms connect into the shoulder blades, which in turn link into the neck, spine and lower back. It is all highly interconnected, layered and coordinated.
Training for Spine and Back Muscles
Strength training usually targets the larger, prime mover muscles like the trapezius and lats. Upper body workouts and back strengthening exercises will often focus here. By contrast, Pilates and similar practices target the smaller, deeper stabiliser muscles, providing strength and control at a more refined level.
Both approaches are important and complement each other, helping to keep the spine stable, strong and flexible.
Final Thoughts
The spine and its muscles are a network of deep layers and large movers, all working together to connect the back, shoulders, core and pelvis. Training both the bigger and smaller muscle groups helps maintain stability, balance and strength.
Hope that’s useful. Happy running.
