Muscles of the Pelvic Girdle & Lower Limbs

Question 1

Name the major muscles of the pelvic girdle and lower limbs?

Answer 1

Iliopsoas, Gluteus maximus, medius & minimus, Sartorius, Tensor Fascia Lata (TFL), Pectineus, Hamstrings (3), Quadratus Femoris

Question 2

Describe the Psoas major (i.e. placement, movement type).

Answer 2

It is a hip flexor, and extends from the thoracic spine to the femur. This is the # 1 cause for back pain.

Question 3

Describe the Gluteus Maximus (i.e. placement and movement).

Answer 3

GM is an extensor, external rotator, and does some abduction, placed in the posterior of the pelvis. It is strengthened in Virabhadrasana III & Ardha Chandrasana and stretched in Forward Folds.

Question 4

Describe the Gluteus Medius & Minimus (i.e. placement and movement).

Answer 4

These muscles abduct the hip and internally rotates and is in the posterior of the body. Strengthened in Setu Bandha Sarvangasana and stretched in Eka Pada Rajakasana.

Question 5

Describe the Sartorius (i.e placement and movement) .

Answer 5

Flexion, external rotation and abduction of the hip, spans from the hip joint to the inner knee. It is strengthened in Vrksasana and stretched in Trikonasana.

Question 6

What is the longest muscle in the human body?

Answer 6

Sartorius.

Question 7

Describe the Tensor Fascia Lata (TFL) (i.e. placement and movement).

Answer 7

Responsible for flexion, abduction and some internal rotation of the hip joint, and runs along the outer thigh. Strengthened in Prasarita Padottanasana and stretched in Danurasana.

Question 8

Describe the Pectineus (i.e. placement and movement).

Answer 8

It is a main hip adductor, flexion, and internally rotates the hip. Strengthens in Parivrtta Trikonasana and stretches in Sukhasana. Important for Mula Bandha.

Question 9

Describe the Hamstrings (i.e. placement and movement).

Answer 9

Creates flexion and extension of the thigh and runs along the posterior of the thigh. Stretches in Paschimottanasana and strengthens in Natarajasana.

Question 10

Describe the Quadratus Femoris (i.e. placement and movement).

Answer 10

Externally rotates and adducts the hip and is the square muscle at the top of the femur. Strengthens in Garudasana and stretches in Baddha Konasana.

Question 11

What is Piriformis syndrome? And what is its relationship to to sciatica?

Answer 11

When the piriformis muscle compresses or irritates the sciatic nerve. This can be caused if the sciatic nerve runs through the piriformis muscle, instead of under. Also comes from inactive glutes. Can have the same symptoms as sciatica however with no spinal injury origin.