Chapter 6 - Strengthening the Center Flashcards
Which muscle is most important for breathing? Where is it?
Diaphragm. Attached to the bottom of the sternum, lower 6 ribs and the spine. Separates the thoracic cavity from the abdominal cavity.
Which muscles are the antagonists of the diaphragm?
The abdominal muscles. They shorten when the diaphragm lengthens and vice versa.
What are the crura? What happens to these muscles when the abs are pulled in?
They are muscles that extend from the diaphragm and down the front of the spine. They connect to the psoas and become less flexible when the abs are tensed.
What is special about the iliopsoas compared to other hip flexors?
They are the only hip flexor that can lift the hip over 90 degrees.
How many muscles are the iliopsoas comprised of? What are they?
- Psoas major
- Psoas minor
- Iliacus
Where do the psoas and iliacus insert and originate?
The psoas connects to the 12th thoracic and 1st-4th lumbar vertebrae. The iliacus connects to the inside of the iliac bone, iliac fossa, and the sacrum over the sacroiliac joint.
What is the most important role of the psoas minor?
It provides a feeling of lift from deep within the pelvis.
What are the multifidi? What do they do?
Diagonal muscles deep within the back, connecting the sacrum to the spinous processes. They stabilize the lumbar spine.
What is the purpose of the homolateral crawl?
Brain compatible movement that trains the back and torso muscles in 3 dimensions, to strengthen the balance and coordination reflexes.
Where is the transverse abdominis? What does it do?
It originates on the pelvic crest and goes up into the diaphragm. It supports the lower spine and creates the zipper imagery of a slim waistline.
What is the quadratus lumborum? Where is it?
A flat, square muscle between the upper pelvis and posterior to lowest rib.
What is plantar fascitis?
A strained ligament on the bottom of the foot, which connects the heel bone to the toes and supports the arch.
What is an eversion ankle sprain?
Torn deltoid ligaments inside the ankle.
What is achilles tendonitis?
Inflammation of the Achhiles tendon from stress/overuse.
What are shinsplints?
Irritated muscles from stress fractures.
