Axial Muscles

Internal Obliques

Action: Bilateral flexion, Ipsilateral lateral flexion, Ipsilateral rotation of the lumbar; Posterior pelvic tilt

Exercise: Heel taps

Stretch: Lying down side bend

External Obliques

Action: Bilateral flexion, Ipsilateral lateral flexion, Contralateral rotation of the lumbar; Posterior pelvic tilt

Exercise: Russian twists

Stretch: Side bend legs

Quadratus Lumborum

Action: Extension, Ipsilateral lateral flexion of the lumbar; Anterior pelvic tilt; stabilizes pelvis and lumbar

Exercise: Side plank

Stretch: Side bend

Rectus Abdominis

Action: Flexion of the lumbar; Posterior pelvic tilt

Exercise: Sit ups

Stretch: Cobra pose

Transverse Abdominis

Action: Forceful exhalation by pulling abdominal wall inward

Exercise: Plank

Stretch: Standing overhead stretch

Sternocleidomastoid

Action: Bilateral flexion, Ipsilateral lateral flexion, Contralateral rotation of the cervical

Exercise: Resistance band Chin tilt

Stretch: Head lateral flexion

Thoracic Diaphragm

Action: Depresses and draws central tendon anterior during inhalation

Exercise: inhale

Stretch: exhale

Iliocostalis Lumborum

Action: Bilateral extension, Ipsilateral lateral flexion, Ipsilateral rotation of the spine

Exercise: Superman twists

Stretch: Side child's pose

Spinalis

Action: Bilateral extension, Ipsilateral lateral flexion, Ipsilateral rotation of the spine

Exercise: Bent over row

Stretch: Child's pose

Longissimus

Action: Bilateral extension, Ipsilateral Lateral Flexion, Ipsilateral Rotation of the spine

Exercise: Supermans

Stretch: Child's pose

Semispinalis Capitis

Action: Bilateral extension, ipsilateral lateral flexion, contralateral rotation of the cervical

Exercise: Cervical lateral flexion with plank

Stretch: Chin to chest

Multifidus

Action: Bilateral extension, Contralateral rotation, Ipsilateral lateral flexion of the vertebral column

Exercise: Bird-dog

Stretch: Cat-cow

Rotatores

Action: Bilateral extension, contralateral rotation, ipsilateral lateral flexion of the vertebral column

Exercise: Supermans

Stretch: Seated twist

Upper Trapezius

Action: Upward rotation and elevation of the scapula

Exercise: Upright row

Stretch: Head tilt

Middle Trapezius

Action: Retraction, upward rotation, elevation of the scapula

Exercise: Flys

Stretch: Arm cross

Lower Trapezius

Action: Retraction, upward rotation, depression of the scapula

Exercise: High row

Stretch: Protraction hugs

Longus Coli

Action: Flexion of the cervical

Exercise: Chin tucks

Stretch: Neck extension

Scalenes

Action: Bilateral flexion, ipsilateral lateral flexion contralateral rotation of the cervical

Exercise: Isometric wall flexion

Stretch: Neck lateral flexion

Interspinalis

Action: Extension of the spine

Exercise: Bridge

Stretch: Spinal flexion

Levator Scapulae

Action: Elevation of the scapula

Exercise: Shrugs

Stretch: Neck flexion W/ side bend