Muscle synergies are crucial to comprehend and need specific physical training because their organization permits the nervous system to deliver consistent biomechanical functions that are shared throughout motor activities.
“Instead of viewing muscles in isolation, we now identify more integrated movement patterns that demonstrate how we truly make movement,” says Dr. Neeraj Mehta.”
Now we as Professionals feel that more functionally focused motions will increase inter-muscular coordination, which is how muscles work together to make a movement. This will lead to improved improvement in all over fitness.
Sling ideas and multi-joint, multi-intensity movement evaluation may co-exist happily. The complete system has to be assessed in order to identify any weaknesses and possible replacement solutions. Sling training might be considered a complete overhaul of the sports squad rather than a simple substitution of an exhausted, injured or otherwise inefficient player. We must take into account the individual’s synergistic tactics and their influence on risk of performance, injury incidence, and general quality of life.
In this article, I’ll go over why the DLS subsystem is so crucial to improving one’s health and well-being. (This is just the first part of the article, and the other three subsystems will be published in the near future).
The deep longitudinal subsystem (DLS)
DLS is a set of muscles from the feet to the back that assist in balancing the body, particularly during activities such as walking.
The DLS is made up of the following components:
Tibialis anterior
Peroneus longus
Biceps femoris (one of the three hamstring muscles)
Sacrotuberous ligament
Thoracolumbar fascia
Erector Spinae group
Multifidi
What happens to our bodies when our feet hit the ground?
Direct longitudinal force transmission from the ankle and foot to the trunk is provided by this mechanism. To manage ground response forces during gait movements, the deep longitudinal subsystem plays the most important function.
The erector spinae, thoracolumbar fascia, sacrotuberous ligament, and biceps femoris make up the deep longitudinal subsystem. A large part of the body’s structural stability is provided by the deep longitudinal subsystem. As a matter of fact, it offers longitudinal force transfer from the foot and ankle to the trunk and back down again.
The Deep Longitudinal Subsystem is one of four muscle synergies that the body employs during physical activity. The deep longitudinal system is one of the ways we can look at back health and how to save our overall mechanics:
- The deep longitudinal subsystem is primarily responsible for regulating ground response forces during walking.
- Longitudinal stabilization is aided by a well-developed longitudinal subsystem.
- Direct longitudinal force transmission from the ankle and foot to the trunk is provided by this mechanism.
- Gait movements are controlled by the deep longitudinal subsystem’s primary function.
- An array of muscle groups, membranes, and ligamentous structures are involved in its movement down the back as well as down the legs.
- Rotational activities generate transverse plane forces that are distributed via the posterior oblique subsystem and the deep longitudinal subsystem.
- An array of muscle groups, membranes, and ligamentous structures are involved in its movement down the back as well as down the legs.
The Deep Longitudinal Subsystem works alongside three other muscle synergies:
The Lateral Subsystem
The Posterior Oblique Subsystem
The Anterior Oblique Subsystem
1. Anterior Oblique System: External and internal oblique with the opposing leg’s adductors and intervening anterior abdominal fascia.
2. Posterior Oblique System: The lat dorsi and opposing glute maximus.
3. Deep Longitudinal System: Erectors, the innervating fascia and biceps femoris.
4. Lateral System: Glute medius and minimus and the opposing adductors of the thigh
(Vleeming et al., 1995; Lee, 1999)
Each of these systems has a role to play and should be understood by personal trainers and other fitness professionals working in the field.
LONGITUDINAL SUBSYSTEM ORIGIN AND INSERTION
The Deep Longitudinal Subsystem has several places of origin and insertion as a main muscle synergy.
The erector spinae, located on the top of the spine, is made up of the illiocostalis, longissimus, and spinalis muscles. There are many sites where they originate and insert between the skull base and the transverse processes of the cervical spine.
Some of the system’s other muscles are located in the back, hips, and legs.
Of order to walk, jog, and run, you need to use the muscles and ligaments in the Deep Longitudinal Subsystem group. Other contralateral actions that separate the left and right sides of the body from back to front may also be performed with the aid of your hip flexor muscles, which help you bend forward, squat and lunge.
The sacroiliac joint (SIJ), located between the sacrum and the pelvis, is stabilized in part by the Deep Longitudinal Subsystem. Support in this region is essential to prevent back discomfort. It also stabilizes the whole back, core, and hips.
The phrase “deep longitudinal sling” is used rather often, but what precisely does that word refer to?
A sling that has a depth along the longitudinal axis (DLS) Anatomically speaking, the erector spinae, multifidus, thoracolumbar fascia, sacrotuberous ligament, and the biceps femoris are all connected to one another through the deep lateral sling. This sling permits movement in the sagittal plane while simultaneously having an effect on the local stability.
CONCERNS WITH THE DEEP LONGITUDINAL SUBSYSTEM
With so much of the body covered, the Deep Longitudinal Subsystem may generate a slew of different difficulties. Joint discomfort and limited mobility in the neck, back, hips, and legs, as well as a loss of core stability, are all possible side effects.
This system is critical in supporting and facilitating mobility of the spine for the many individuals who suffer from back pain. Those who spend a lot of time sitting at a computer may have issues when they utilize their legs during sports or at the gym, especially while squatting or deadlifting. Use a foam roller before and after exercising to help alleviate this discomfort.
Strengthening the Deep Longitudinal Subsystem Through Exercise
DEEP LONGITUDINAL SUBSYSTEM EXERCISES
Controlling ground response forces during gait movements is an important function of the deep longitudinal system. The deep longitudinal subsystem would thus benefit from activities that mirror this movement pattern. A full body exercise can bolster the deep longitudinal subsystem muscle group. Some are as follows:
Squats
Romanian Deadlifts
Forward lunges
Box Steps/Jumps
Bulgarian Lunges
Side Lying Leg Raises
Single leg RDL
Glute Bridge Ham Curls
It’s also a good idea to do some simple, static stretches for your back, hip flexors, and hamstrings.
Other problems associated with the Deep Longitudinal Subsystem
While walking and running, this system performs a crucial function in stabilizing the SI joint and limiting the amount of healthy pelvic rotation that must occur with each stride. With our right heel striking, the sacrotuberous ligament stabilizes our right SIJ through the right bicep femoris muscle, which is one of three hamstring muscles. This muscle regulates stresses between the lower leg and pelvis. Once these pressures have been transferred to the thoracolumbar fascia and spinal erector muscles, they govern the rotation of the torso and aid in continuing propulsion as one walks or runs. If this DLS isn’t operating properly, the right SI joint and lower back area is compressed when the foot meets the ground, resulting in pain and discomfort. Inadequate hamstring strength, which is frequent in hamstring strain injuries and lateral ankle sprains, is typically to blame for this occurrence.
Reference:
Liebenson, Craig. “The relationship of the sacroiliac joint, stabilization musculature, and lumbo-pelvic instability.” Journal of bodywork and movement therapies1 (2004): 43-45.
Brolinson, P. Gunnar, Albert J. Kozar, and Greg Cibor. “Sacroiliac joint dysfunction in athletes.” Current Sports Medicine Reports1 (2003): 47-56.Bergmark A. Stability of the lumbar spine. A study in mechanical engineering. Acta Orthop Scand Suppl. 1989;230:1-54.
Clark MA. Lucett SC. Sutton, BG. NASM Essentials of Corrective Exercise Training 1st Edition Revised. Burlington, MA: Jones and Bartlett Learning; 2014.
https://www.fluidhealthandfitness.com/blogs/biomechanics/biomechanical-monthly-muscular-systems-and-anatomical-slings
https://inspirehealthservices.com.au/blogs/inspired-insights/myofascial-slings
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4563321/
https://www.comeramovementscience.co.uk/post/slings-and-things
https://www.art-of-motion.com/en/shop/slings-essentials-manual-embodiment-video-library
