Muscles & Bones COPY Flashcards
What are the 3 hip flexor muscles
- Psoas
- Iliacus
- Rectus Femoris
What are the 3 hip flexor muscles
- Psoas
- Iliacus
- Rectus Femoris
Psoas
The Psoas is the only muscle that joins your spine to your leg.
Main job is to flex the hip, but it also plays a part in lateral flexion (side stretching) of your torso and stabilising your lumbar spine.
This muscle can lead to back pain, if it is shortened through prolonged periods of sitting without release, it can apply pressure directly to the lower back!
iliopsoas
The Iliacus and Psoas merge as they join the thigh bone so this pair of muscles is referred to as the iliopsoas.
Iliacus
hip flexion is its only function
Rectus Femoris
This Long muscle is the only one of the four that attaches to the hip!
Pectineus
The pectineus muscle originates on the front of your pelvis (anteriorly) and inserts on the back of the femur (posteriorly), this front-to-back-cross over makes it a powerful primary mover! This small muscle is often classed as an adductor (muscles that move your thigh inwards), but it’s also a helpful hip flexor.
Sartorius
The Sartorius is the longest muscle in your body! It runs from your pelvis all the way down across your knee to your tibia (shin bone), meaning it has lots of functions including hip flexion, thigh abduction, thigh external rotation, knee flexion & lower leg internal rotation.
Gluteus maximus muscle
The largest and heaviest muscle in the body. It is the most superficial of all gluteal muscles. Located at the posterior aspect of the hip joint. It is the largest muscle at the hip representing 16% of the total cross-sectional area.
Function:
- Chief extensor of the thigh
- Essential for maintaining an erect posture
- Lateral rotation of the thigh
Abduction of the thigh
VMO
vastus medialis obliquus
The portion of the muscle that is just above the knee is the VMO. This muscle is used to extend the leg at the knee and to stabilize the patella (kneecap)
Hamstring
The hamstrings are the muscles of the posterior thigh that are primarily in charge of knee flexion and thigh extension
3 Hamstrings muscles
- Biceps femoris,
- semimembranosus
- semitendinosus
What are the Cage muscles (4)?
- Diaphram
- Transverse abs
- Pelvic Floor
- Multifidus
What are the shoulder stabilizer muscles (4) ?
- Latissimus Dorsi
- Trapezius
- Rhomboids
- Deltoid
What are the 3 T’s
- Thoracic
- Tailbone
- Tunnel
What are the different posture types
- Lordosis
- Kyphosis
- Flat Back
- Sway Back
- Scoliosis
Lordosis describe the spine
The pelvis typically tilts forward
- Tightness and shortened hip flexors
- Weakened and lengthened abdominal and oblique muscles
- opposing shortness in the muscles of the bac
- reduction in strength and tone in the glutes.
- If the posture type is very pronounced, the hamstrings may take over the work of the glute muscles, causing them to tighten and shorten as well.
Exercises for Lordosis
Exercises that
- increase mobility and freedom of movement in the spine
- improve core strength as well as overall spinal alignment.
Pelvic Tilts and Spine Curl to Shoulder Bridge to encourage articulation of the spine strengthening of the glutes and abdominal muscles
CAT stretch – articulation and sequential control of the spine
C Curve or Roll Up for posterior tilting of the pelvis and strength in the abdominals
Abdominal curls, Hundred, Single Knee Fold and
Double Knee Fold, Toe Taps - all of which focus on the central core connection and anchoring the position of the spine
Stretches that increase flexibility in the hip flexors
Oyster hip openings
Name Core muscles (Deepest to surface)
Transversus Abs
Internal & external oblique
Rectus abdominis
Pelvic floor
Multifidus
Transversus Abs
Internal Oblique muscles
Exterior Obliques
Rectus Abdominis
Pelvic Floor
The pelvic floor is formed by the bowl- or funnel-shaped pelvic diaphragm, consisting of the levator ani and coccygeus muscles and their investing fascia. Structurally, the pelvic floor separates the pelvic cavity from the perineum. Functionally, these pelvic floor muscles support the pelvic organs, keeping them in place and preventing prolapse upon straining. It also aids in maintaining both urinary and fecal continence until one can conveniently void.
Multifidus
Multifidus is a group of short, triangular muscles that along with the semispinalis and rotatores comprise the transversospinal group of deep back muscles. Multifidus is found on either side of vertebral column, extending from the cervical all the way to the lumbar spine.
Kyphosis describe the spine
Rounded shoulders, or Kyphosis, is a curvature
at the top of the spine that creates a hunched or stooped appearance across the upper back. When the body is bent forward in Kyphosis, the upper back can become both over-stretched and weak while the chest muscles end up being too tight and strong. Weak neck flexors and scapular muscles and tight neck extensions and pectoral muscles
Outward curve of the thoracic spine
Normal shape in the lumbar and sacral spine
Weak neck flexors and scapular muscles
Tight neck extensors & pectoral muscles
Exercises should focus on strengthening the deep neck flexors and upper-back extensors and stretching the chest
Kyphosis exercises
Strengthening the deep neck flexors, upper-back extensors and stretching the chest
Flat back spine
Flat back posture is when your lower back flattens out, losing the curve in your spine and tipping your pelvis backward. This posture changes the way your muscles work throughout your spine, causing you to stoop forward and poke your chin out.
- Short and tight upper abs
- Short hamstrings
- Long/weak hip flexors
- Hyperextended knees
Reduction in the curve at the lumbar spine & the pelvis tilts posteriorly causing slight flexion in the hips and knees and forcing the head to come forward
Hip extensors are tight as they rotate the pelvis backward, pectorals are tight
Hip flexors & scapular muscles are weak
Abdominals are usually strong because the person is continually using them to stand up straight rather than flex forward
Flat Back exercises
To fix flat back posture, you want to strengthen the hip flexors and loosen your hamstrings. Open the muscles through the chest to loosen the muscles around the ribs.
You want to work on your glutes, inner thighs, and outer thighs.
Concentrate on stretching out and loosening your hamstrings as well.
Sway Back Spine
Swayback is characterized by:
– a slight rounding of the shoulders
– an extended neck forwards
– a flattened lower back
Sedentary individuals are most prone to having a swayback posture, and usually have weak muscles in the abdominals, neck and upper back, as well as tight hamstrings and lower back.
Which joints are ball & socket?
Hip and shoulder.
Allow backward, forward, sideways, and rotating movements.
Which joints are hinge
Elbow, knees, fingers, and toes
Allow only bending and straightening movements.
What joints are pivot joints
Neck joints, allow limited rotating movements.
latissimus dorsi
The latissimus dorsi muscle (AKA: ‘the lats muscle’ or ‘the lats’) is the widest muscle in the human body. It is relatively thin and covers almost all back muscles at the posterior trunk, except the trapezius.
Along with the levator scapulae, trapezius and rhomboid muscles, the latissimus dorsi belongs to the superficial layer of the extrinsic back muscles.
Functionally, the latissimus dorsi muscle belongs to the muscles of the scapular motion. This muscle is able to pull the inferior angle of the scapula in various directions, producing movements on the shoulder joint; internal rotation, adduction and extension of the arm. Moreover, it is an accessory respiratory muscle, as well as one of the main stabilizers of the spine during its various movements.
Deltoid
The deltoid is a thick, triangular shoulder muscle. It gets its name because of its similar shape to the Greek letter ‘delta’ (Δ). The muscle has a wide origin spanning the clavicle, acromion and spine of scapula. It passes inferiorly surrounding the glenohumeral joint on all sides and inserts onto the humerus. The deltoid is formed of acromial, clavicular and scapular spinal parts. Acromial part (middle fibres) abducts the arm, while the clavicular and scapular spinal parts play a significant role in stabilization, ensuring a steady plane of abduction. Additionally, the clavicular part (anterior fibers) can act as a flexor and internal rotator of the arm, while the scapular spinal part (posterior fibers) can extend and externally rotate the arm
Rhomboids
The rhomboids are two bilateral, superficial muscles located in the upper back. They consist of two functionally similar muscles called rhomboid minor and rhomboid major. Together with trapezius, levator scapulae and latissimus dorsi, they comprise the superficial layer of the extrinsic back muscles.
the rhomboids primarily retract the scapula superomedially and rotate the glenoid cavity. Therefore, the rhomboids are important to stabilize the scapula into position and reinforce the shoulder.
Gastrocenemius
Gastrocnemius is a large muscle located in the posterior leg. Posteriorly, is the most superficial of the muscles of the leg, and forms the bulk of the calf.
It provides the force behind propulsion for walking, running and jumping.
What are the 2 hip extensors
Gluteus Maximus
Hamstrings
What are the 5 hip rotators
Pirifiemas
Quadratics femoris
Gluteus medius
Gluteus minumus
Tensor fasciae latae (TFL)
Common hip issues
Hip replacement
Sacroiliac joint dysfunction
Arthritis
What are the rotator cuff muscles (SITS) and their roles?
Supraspinatus (abduction)
Infraspinatus (external rotation) - posterior
Teres Minor (external rotation)
Subscapularis (internal rotation) - anterior
