Small but not forgotten!!

Small but Not Forgotten
by Mia Bremer

Any basic resistance training program will target the big muscles of your upper and lower
body, as well as your core muscles. I want to give attention to know some of your smaller
muscles that are important but often forgotten or even unknown. And not knowing about
these muscles could have serious consequences. These two muscle groups are the
intercostals, which are the tiny muscles between your ribs, and the transversospinales –
an amazingly complex arrangement of muscles layered along and between the vertebra of
your spinal column.

The Intercostals
The rib cage, which surrounds the thoracic cavity, consists of twelve pairs of ribs which
are connected vertically by the intercostal muscles, as well as nerves and arteries. During
breathing, as our lungs expand and contract, so does our rib cage. Muscles can only pull,
they can’t push, so we have two sets of intercostals between each rib: the internal and the
external. In simplistic terms, the external intercostals work to help expand the ribs and the
internals depress or contract the ribs as you breathe. Knowing this, you can see why
maintaining the elasticity of these respiratory muscles is so important; if your ribs don’t
move easily, it’s harder to breathe. When I think of this group of muscles, I think of my
client Lois. When I met her, she had been living with emphysema for a long time. Lois
also had osteoporosis and a severe curvature of her upper spine which caused her to walk
and sit in a forward bend position. Years of this posture had compressed her rib cage and
the intercostals muscles were quite atrophied. For Lois, the combination of emphysema,
severe osteoporosis and muscle weakness made it difficult to see improvement, but from
that point on, I made a commitment to work the intercostals muscles of all my clients to
prevent adding insult to injury when it came to any disease that inhibits breathing. To
work your intercostals, try this simple breathing exercise:

Intercostal Breathing

• Sit upright in a comfortable position. Place your hands on either side of your rib cage.
  Inhale while counting slowly to eight. As you inhale, imagine that you are pulling each
  rib as far away from the next rib as possible. Notice your rib cage expand into your
  hands.
• Exhale slowly while counting to eight. As you exhale, imagine that you are trying to
  make your ribs touch each other. Notice your rib cage shrinking under your hands.
  •Repeat 6-10 times daily.
  
  The Transversospinales Group

This group of muscles line and connect your spinal vertebra and aid in trunk rotation,
back extension and lateral flexion, or side-bending. These muscles are important because
if you can’t twist from the trunk, you can’t turn around to back your car out of the
driveway. If you can’t bend from side to side or extend through your spine, you can’t
reach things that are high in a closet or under a table. These muscles also adjust and react
in order to help us maintain balance. If your spinal muscles are strong and flexible,
you’re better able to navigate an uneven surface such as a rocky shoreline, a grassy field,
or the rugs in your kitchen. Since most human movement patterns originate from or
depend upon the trunk for power or stability, a strong and flexible spine makes all of your
activities easier and safer. To stretch and strengthen your small, spinal muscles, try these
simple exercises:

Spinal Rotation
Lay on your back, knees bent and feet on the floor. Drop your knees to one side, keeping
them stacked. Open your top arm to the opposite side. Hold 20 seconds, 3-4 times. Repeat
on the other side.

Lumbar Flexion
Lay on your back, pulling knees to your chest. Press your lower back into the floor,
pulling your abdominals/belly button toward your low back. Hold 20 seconds. Repeat 3-4
times.

Spinal Extension
Stand with your feet hip width apart. (This can also be done seated in a chair). You may
have a chair or countertop in front of you for support if needed. Extend back through
your spine as if you are trying to look upward at the ceiling or the night sky. Engage your
abdominals as you return to a neutral posture. Repeat 10-15 times daily.

Spending a few minutes a day on these exercises takes only a little time but can help you
maintain important physical functions as you age.