ANATOMY Flashcards
proprioception
Awareness of the position of body in space or movement.
Entropy
The natural state of things is disorder. Yoga helps to keep things orderly & focused in mind/body.
Habitual patterning
Patterns in the body due to lifestyle, injuries, emotion, environment, etc
Intrinsic equilibrium
Stacking of bones to use least amount of muscular tension
Compressions
Limit point in the joints/bones. Cannot be improved/worked on
Tensions
Tightness point in the muscles that can be worked on/improved
First platform
Foot/ankle
Protects knee
Second platform
Pelvic girdle
Protects low back
Third platform
Shoulder girdle
Protects neck
Knee, low back, neck
Most mobile areas/high risk
Law of compensation
Body takes path of least resistance by way of most mobile areas
lateral
Outer
Medial
Toward center
Anterior
Front
Posterior
Back
Superior
Toward head
Inferior
Toward feet
Superficial
Surface
Deep
Internal
Proximal
Close to center (limbs)
Distal
Far from center (limbs)
Bone
Dense tissue; support/structure
Muscle
Flexible tissue; move bones; red (02 & blood)
Tendon
Muscle to bone; pink (less o2 & blood)
Ligament
Bone to bone; white (no o2 & blood)
Fascia
Membrane that surrounds tissue; connective tissue around muscle/muscle fibers.
Stretch it by using the breath and holding posture longer.
Hinge joint
Knee, elbow
Ball & socket joint
Hip, shoulder
Ball & socket joint
Hip, shoulder
Condyloid
Fingers, wrists. Moves on 2 planes
Axiel skeleton
Cranium/ribcage/spine/sternum
Appendicular skeleton
Everything else than the axiel skeleton
S.I. Joints
Sacro-illiac joints
2 of them
Often times sore/painful from irregular movement— it yanks on the nerves around the joints
Inversion component parts
- Core
- Wrist strength/stability
- Shoulder strength/stability
- Hamstring length (to get pelvis high)
Cervical
7
Cervical
7
Thoracic
12
Thoracic
12
Lumbar
5
Sacrum
5 fused
(Has SI JOINT)
Tailbone
Coccyx
3-5
Muscles quicker to heal than tendons
Tendons quicker to heal than ligaments
Never sit on joints
Use muscles around joints to protect ligaments
Number one teaching rule
Co-contraction: use muscles on either side of joint to protect it!
Symmetrical
Both sides are doing the same thing
Neutral
Symmetrical- toes are pointed in the same direction as frontal hipbones
A symmetrical -front foot is pointed in the same direction as shoulders
Anatomical planes (pelvis)
Sagittal: front and back, flexion and extension
Coronal: side to side, abduction (away) and adduction (into)
Transverse : rotation
Create sequences that balance all planes for a flow.
External shoulder rotation
Always, unless binding the shoulders and arms
Anterior longitudinal ligament
Frontal Spinal ligament that keeps discs in place & vertebrae in place
Posterior longitudinal ligament
Back spinal ligament that is weaker than the anterior ligament. Can herniate a disc by forward bending (stretches the ligament)…. Back bending much safer
Transverse processes
Stick out to the side of the spine (connect to ribs)
Spinous processes
Part of the vertebrae that you can touch on your spine/back
Kegels
Engage pelvic muscles, which also engages transverse abdominous
Hip flexors
Common/big ones are the psoas muscles
Lordosis
Curving in (cervical)
Kyphosis
Curving out (thoracic and sacrum)
Protruding vertebrae on the neck
C7
Serratus anterior
Muscle that connects upper ribs to scapula and needs to be strong in order to protract or move out the shoulder blades for an inversion
Eccentric
Long/lengthened
Concentric
Pulling/tightening in
Uddiyana bhanda
Energetic lock in the lower belly that sucks in. Zip belly in to make you feel longer and lighter.
Mula bhanda
Energetic lock in the pelvic muscles.
Hasta bhanda
Energetic lock in the palms
Jalandhara bandha
Throat/chin lock
Fingers joints
Condyloid
Sciatica
Sciatic nerve :Tail of nerves coming off of spinal cord down, butt & legs
Can be a consequence of a herniated disc
Often hurts in pregnant women
Possible causes of injury
Poor sequencing
Rapid uncontrolled movements
Muscle exhaustion
Pre-existing conditions (most common)
Not properly warmed up : many people skip this
Strain
injury to tendon or muscle (pulled)
~ never stretch after strenuous exercise
~ mainly happens in eccentric movement
Eccentric movement
Muscle contraction that lengthen the muscle while it’s still contracted
Sprain
Sprain : injury to ligament.
~ co contraction
~ never fully heals
Tendinitis
Inflamed tendon
~ repetitive stress injury
~ do not stretch: rest and don’t use muscle
~ often shoulders and wrists
Bursitis
Inflamed joint
Bursa : fluid fill sack inside joint (synovial fluid)
Osteoarthritis
Cartilage wears away
Age and repetition
Osteoporosis
Bone density reduces
Weight-bearing is good
Herniated disc
Slipped disc (nucleus is middle of disc)
Only hurts of pressing on nerve.
Discs create a cushion for spine
Scoliosis
S shape of spine in coronal plane
Create severe muscular imbalances
You will see one side of spine raised, pelvis is not totally straight
Cartilage
Cushions bones so they don’t rub. Can wear down and doesn’t grow back.
Universal healing method
Rest
Ice
Compression
Elevation
Prevention
Reasses in 24 hours
Stages of injuries
Acute - immediate/painful
Chronic- reoccurring/not sure when started
Rehabilitative - working through diagnosed injury
Sensations (3)
Somatic- localized, pull/strained
Visceral - deep dull pain
Neuropathic - shooting sharp electrical tingle
6 pack
Rectus abdominis
