PRESERVING SPINAL INTEGRITY with USTRASANA AND ARDHA DHANURASANA

THORACO-LUMBAR JUNCTION

When there is not proper upward lift on the front of the body during back bends,

the pelvis and lumbar spine spill forward and down as our shoulders move

back, creating excessive compression at a specific joint in the spine called the

thoracolumbar junction. Hinging at this point between T-12 and L-1 (the top

of the lumbar spine and bottom of the rib cage spine), creates what looks like a

90 degree angle in the middle of our back— the lumbar remains fairly vertical,

and the rib cage bends perpendicular to it. The cartilaginous discs that lie at this

junction, the Inter-Vertebral or IV discs, shield us from this pressure initially, but

over time they begin to wear thin and eventually we are left with a pinching sen-

sation at this critical juncture. By using the natural musculature and the fullness

of our awareness during backbending, we can actually use these postures to build

a haven of muscular support and awareness that will keep our IV discs healthy

for a lifetime. This work ensures that even as the natural water content of these

cartilaginous discs fade over time, the muscles surrounding them will be toned

and capable of supporting the load.

STERNOCLEIDOMASTOID

Our final stop on the front line is the neck, specifically the Sterno-Cleido Mas-

toid. This is a particularly important muscle to understand as it is not only a

weak and atrophied muscle due to our head forward culture, but also the key

muscle to keeping our head in a supportive position while bending back. This is a

strong, broad muscle with firm attachment points to our axial skeleton. It origi-

nates at the manubrium of the sternum (the upper most aspect of the chest below

the connection point of the collar bones), as well as the medial portion of the

clavicle (the front portions of the collar bone closest to center). From this wide

base and stable base, the SCM angles up behind our ears to insert at the mastoid

process on the skull. You can imagine the SCM like the hood on a sweatshirt,

running from behind the ears to the top portion of the center of the chest. You

can activate the SCM by imagining yourself pulling down slightly on the front

edges of a hood, and pressing your head up and back into the back of the imagi-

nary hood.

PRESERVING SPINAL INTEGRITY

UNDERSTANDING THE THORACO-LUMBAR JUNCTION AND SCM WITH

USTRASANA AND ARDHA DHANURASANA

SUMMARY & REFLECTION

Improper engagement in backbends can lead to excessive compression at the tho-

raco-lumbar junction, highlighting the importance of using natural musculature

and awareness to support this critical area and maintain healthy inter-vertebral

discs.

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How do you ensure proper engagement of the thoraco-lumbar junction

during backbends, and what techniques do you employ to cultivate

awareness in this area of your practice?