Muscles of the Pelvic Girdle & Lower Limbs Flashcards
Name 7 major muscles of the pelvic girdle and lower limbs?
- Psoas Maj & Min
- Gluteus maximus, medius & minimus,
- Tensor Fascia Lata (TFL)
- Hamstrings
- Pectineus
- Sartorius
- Quadratus Femoris
Where are the Psoas major located & how do they move?
Which poses would strengthen and stretch them?
Extends from thoracic spine to the femur.
It is a hip flexor
To Stretch - Cobra
To strenthen - Navasana - Boat
Where are the Gluteus Maximus located & how do they move?
Which poses would strengthen and stretch them?
Positioned: posterior of pelvis
An extensor, external rotator, and some abduction.
To Strengthen Virabhadrada III / Warrior III & Ardha Chandrasana / Half Moon
To Stretch: Forward Folds/ Uttanasana
Where are the Gluteus Medius & Minimus located & how do they move?
Which poses would strengthen and stretch them?
Located in posterior body.
Hip abduction, internal rotation.
To Strengthen: Setu Bandha Sarvangasana / Bridge
To stretch: Pada Rajakasana/ King Pigeon
Where are the Sartorius located & how do they move?
Which poses would strengthen and stretch them?
Spans from hip joint to the inner knee.
Hip Flexion, external rotation and abduction, Strengthened in Vrksasana / Tree
Stretched in Trikonasana/ Triangle
What is the longest muscle in the human body?
Sartorius.
Where are the Tensor Fascia Lata (TFL) located & how do they move?
Which poses would strengthen and stretch them?
Runs along the outer thigh.
Hip flexion, abduction and some internal rotation
Strengthened in Prasarita Padottanasana / Wide legged forward fold
Stretched in Dhanurasana / Bow
Where is the Pectineus & how does it move? How do you strengthen it and stretch it? (i.e. placement and movement).
Located on the medial thigh
A main hip adductor, flexion, and internal rotation of hip.
To Strengthen: Parivrtta Trikonasana / Revolved Traingle
To stretch: Sukhasana. Important for Mula Bandha.
Where are the hamstrings located & how do they move?
Which poses would strengthen and stretch them?
Located Posterior of thigh.
Creates flexion and extension of femur
To Stretch: Paschimottanasana / Seated forward Bend
To Strengthen: Natarajasana/ Dancer
Where are the Quadratus Femoris located & how do they move?
Which poses would strengthen and stretch them?
The square muscle at the top of the femur.
Externally rotates and adducts the hip
To strengthen: Garudasana /Eagle
To stretch: Baddha Konasana.
Name 3 āsana that increases flexibility of the hip joint
Baddha Konasana / Bound Angle
Balasana / Wild Child’s
Malasana / Garland
Name 5 poses to strengthen the lower spinal muscles.
Extended Triangle - latissimus dorsi, internal oblique, gluteus maximus & medius, hamstrings, quadriceps
Downward Facing Dog – Gluteus maximus
Cobra – hamstrings, Gluteus maximus
Sphinx - erector spinae, gluteal muscles, pectoralis major, trapezius, latissimus dorsi
Cat -Cow Flow - erector spinae, rectus abdominis, serratus anterior, gluteus maximus
How may a students’ practice change if they have lumbar spine injuries?
No twists or forward folds. Potentially can do very passive forward folds (i.e. supported) and hip movements would be helpful
Name 3 āsana to increase hamstring flexibility
Reclined Pigeon / Supta Kapotasana
Standing forward fold/Uttanasana
wide leggede forward fold/ Prasarita padottanasana
Why is pelvic stability so important to a student practicing āsana
to prevent excessive movement from destabilizing the pelvic joints. Unstable pelvic muscles can affect gait, balance, and load transfer during asana.
What is the primary hip flexor?
Psoas
What 4 muscles abduct the hip?
Gluteus Medius
Gluteus Minimus
Tensor Fascia Latae (TFL)
Sartorius
What poses are associated with hip flexion?
Forward folds
What is hip abduction?
Moving the leg away from the midline
What is hip adduction?
Drawing towards or across the midline
What pose includes hip adduction?
Garudasana, Eagle pose
What pose includes hip abduction?
Prasarita Padottanasana, Wide Legged Standing Forward Fold
What muscles adduct the hip?
Adductor brevis
Adductor longus
Adductor magnus
Adductor minimus
Pectineus
Gracilis
What muscles laterally/externally rotate the hip?
Piriformis
Gamellus
Obturator internus
Obturator externus
Quadratus Femoris
What poses are associated with external/lateral hip rotation?
Hip openers
What muscles medially/internally rotate the hip?
Gluteus Medius
Gluteus Minimus
Tensor Fascia Latae (TFL)
What is a pose with internal/medial hip rotation?
Garudasana, Eagle pose
What muscles are involved in hip extension?
Hamstrings
Gluteus Maximus
What poses are associated with hip extension?
Back bends
What is Piriformis Syndrome?
A neuromuscular disorder where the sciatic nerve is compressed by the piriformis muscle causing pain, tingling and numbness in the buttocks and along the path of the sciatic nerve descending down the lower thigh and into the leg. Also from inactive glutes. Can have same symptoms as sciatica however with no spinal injury origin.
What are the 4 major movements of the spine?
Flexion
Extension
Axial Rotation
Lateral Flexion
What is flexion of the spine?
Bending forwards
What is extension of the spine?
Bending backwards
What is axial rotation of the spine?
Twisting
What is lateral flexion of the spine?
Stretching to the side
What are the five regions of the vertebral column?
Cervical
Thoracic
Lumbar
Sacral
Coccygeal
Where is the cervical region of the vertebral column?
Neck
Where is the thoracic region of the vertebral column?
Upper and middle back
Where is the lumbar region of the vertebral column?
Lower back
Where is the sacral region of the vertebral column?
Pelvis
Where is the coccygeal region of the vertebral column?
Very bottom of the vertebral column
How many cervical vertebrae are there?
Seven
How many thoracic vertebrae are there?
Twelve
How many lumbar vertebrae are there?
Five
How many sacral vertebrae are there?
One bone consisting of five fused vertebrae
How many coccygeal vertebrae are there?
One bone consisting of usually four fused vertebrae
What asana creates flexion of the spine?
Forward bends eg. Paschimottanasana
What asana creates extension of the spine?
Back bends eg. Ustrasana
What asana creates axial rotation of the spine?
Twists eg. Parivrtta Anjaneyasana
What asana creates lateral flexion of the spine?
Lateral flexing poses eg. Parighasana
What is the primary curve?
The thoracic and sacral curvatures of the spine formed in the womb
What asana create a primary curve?
Balasana and forward bends
What is a prolapsed disc?
This is where the nucleus pulposus bulges out through a weakness in the outer part of the intervertebral disc
How does a prolapsed disc effect asana practice?
Standing twists such as Parivrtta Anjaneyasana, should be avoided as disc related injuries are most likely to occur when there is flexion paired with axial rotation. Lateral flexing postures are not advised as this movement increases pressure on the spinal discs.
If acute, back bends are contraindicated as they cause too much compression in the spine.
What is sciatica?
Nerve root pain of the sciatic nerve, caused by a prolapsed disc pressing on the sciatic nerve
What is scoliosis?
Abnormal lateral curvature of the spine to either left or right
What is osteoporosis?
An age related disorder characterized by decreased bone mass and increased susceptibility to fractures
What is osteoarthritis?
The most common form of arthritis it includes loss of cartilage, overgrowth of bone and the formation of bone spurs.
What is hyperlordosis?
The inward curve of the spine is exaggerated (sway back)
What is hyperkyphosis?
The outward curve of the spine is exaggerated (hump back)
How does sciatica effect asana practice?
Forward folds are contraindicated as they take the lumbar spine out of its natural position.
Lateral flexion postures are also contraindicated as they place too much pressure on lumbosacral area.
If acute, back bends should not be practiced due to the increased compression of the lumbar spine.
