Muscles + Actions Flashcards
Major Actions for TRANVERSE ABDOMINIS
Stabilize lumbar spine
Major Actions for PELVIC FLOOR
Control IAP
Breath- Works with diaphragm, deep abs and spinal muscles
Major Actions for MULTIFIDI
Stabilize spine
Extension, Flexion, Lateral Flexion
Major Actions for DIAPHRAGM
Breathing - supports spine and low back
Major Actions for EXTERNAL OBLIQUES
Opposite side rotation + lateral flexion
Forward flexion
Major Actions for INTERNAL OBLIQUES
Same side rotation + lateral flexion
Forward flexion
Major Actions for HIP ADDUCTORS
All hip actions - Flexion, extension, abduction, adduction, lateral + internal rotation
Major Actions for GLUTEUS MAXIMUS
Flexion, extension, abduction, internal + external rotation (5 hip actions)
Major Actions for GLUTEUS MEDIUS
Adduction, Abduction, external rotation, extension
Major Actions for LATISSIMUS DORSI
Scapular motion - depression
Shoulder motion- extension, adduction, horizontal adduction, medial rotation
Major Actions for HAMSTRINGS
Hip- Flexion
Knee- extension
Major Actions QUADRATUS LUMBORIUM (2)
Spine extension + lateral flexion
Main Muscles used for Hip Fold (5)
Rectus femoris (Quad)
Sartorius
TFL
Psoas Major
Pectineus (part of adductor)
Main Muscles used for Neutral Shoulder Bridge (4)
Hamstrings
Glutes
Quads
Hip Flexors
Main Muscles used for Side Bridge (5)
Deltoid
Erector Spinae
Obliques
QL
Glute Med
Main Muscles used for Quad Arm/Leg Reach (6)
Pecs
Delts
Biceps
Coracobrachialis (armpit muscle)
Glutes
Hamstrings
Main Muscles used for 1/2 roll back (3)
Rectus Abdominis
Obliques
Erector Spinae
Main Muscles used for Prone Spine Extension (6)
Pecs
Triceps
Delts
Erector Spinae
Transversospinalis (inc multifidus)
QL
Main Muscles used for Side Lying Hip Abduction (3)
Glutes
TFL
Sartorius
Main Muscles used for Ab Curl (3)
Obliques
Deep neck flexors
Rectus Abdominis
