Muscles of the Trunk and Spine

Question 1

What are the 4 major movements of the spine?

Answer 1

Flexion
Extension
Axial Rotation
Lateral Flexion

Question 2

What is flexion of the spine?

Answer 2

Bending forwards

Question 3

What is extension of the spine?

Answer 3

Bending backwards

Question 4

What is axial rotation of the spine?

Answer 4

Twisting

Question 5

What is lateral flexion of the spine?

Answer 5

Stretching to the side

Question 6

What are the five regions of the vertebral column?

Answer 6

Cervical
Thoracic
Lumbar
Sacral
Coccygeal

Question 7

Where is the cervical region of the vertebral column?

Answer 7

Neck

Question 8

Where is the thoracic region of the vertebral column?

Answer 8

Upper and middle back

Question 9

Where is the lumbar region of the vertebral column?

Answer 9

Lower back

Question 10

Where is the sacral region of the vertebral column?

Answer 10

Pelvis

Question 11

Where is the coccygeal region of the vertebral column?

Answer 11

Very bottom of the vertebral column

Question 12

How many cervical vertebrae are there?

Answer 12

Seven

Question 13

How many thoracic vertebrae are there?

Answer 13

Twelve

Question 14

How many lumbar vertebrae are there?

Answer 14

Five

Question 15

How many sacral vertebrae are there?

Answer 15

One bone consisting of five fused vertebrae

Question 16

How many coccygeal vertebrae are there?

Answer 16

One bone consisting of usually four fused vertebrae

Question 17

What asana creates flexion of the spine?

Answer 17

Forward bends eg. Paschimottanasana

Question 18

What asana creates extension of the spine?

Answer 18

Back bends eg. Ustrasana

Question 19

What asana creates axial rotation of the spine?

Answer 19

Twists eg. Parivrtta Anjaneyasana

Question 20

What asana creates lateral flexion of the spine?

Answer 20

Lateral flexing poses eg. Parighasana

Question 21

What is the primary curve?

Answer 21

The thoracic and sacral curvatures of the spine formed in the womb

Question 22

What asana create a primary curve?

Answer 22

Balasana and forward bends

Question 23

What is a prolapsed disc?

Answer 23

This is where the nucleus pulposus bulges out through a weakness in the outer part of the intervertebral disc

Question 24

How does a prolapsed disc effect asana practice?

Answer 24

Standing twists such as Parivrtta Anjaneyasana, should be avoided as disc related injuries are most likely to occur when there is flexion paired with axial rotation. Lateral flexing postures are not advised as this movement increases pressure on the spinal discs.
If acute, back bends are contraindicated as they cause too much compression in the spine.

Question 25

What is sciatica?

Answer 25

Nerve root pain of the sciatic nerve, caused by a prolapsed disc pressing on the sciatic nerve

Question 26

What is scoliosis?

Answer 26

Abnormal lateral curvature of the spine to either left or right

Question 27

What is osteoporosis?

Answer 27

An age related disorder characterized by decreased bone mass and increased susceptibility to fractures

Question 28

What is osteoarthritis?

Answer 28

The most common form of arthritis it includes loss of cartilage, overgrowth of bone and the formation of bone spurs.

Question 29

What is hyperlordosis?

Answer 29

The inward curve of the spine is exaggerated (sway back)

Question 30

What is hyperkyphosis?

Answer 30

The outward curve of the spine is exaggerated (hump back)

Question 31

How does sciatica effect asana practice?

Answer 31

Forward folds are contraindicated as they take the lumbar spine out of its natural position.
Lateral flexion postures are also contraindicated as they place too much pressure on lumbosacral area.
If acute, back bends should not be practiced due to the increased compression of the lumbar spine.