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strength and conditioning > Muscles of the Trunk > Flashcards

Muscles of the Trunk Flashcards

1
Q

Erector Spinae (Sacrospinalis) Origin

A

Slips of muscle arising from the sacrum. Iliac crest. Spinous and transverse processes of vertebrae. Ribs.

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2
Q

Erector Spinae (Sacrospinalis) Insertion

A

Ribs. Transvese and spinous processes of vertebrae. Occipital bone.

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3
Q

Erector Spinae (Sacrospinalis) Action

A

Extends and laterally flexes vertebral column (bending backwards, bending sideways). Helps maintain correct curvature of spine in the erect and sitting positions. Steadies the vertebral column on the pelvis during walking

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4
Q

Erector Spinae (Sacrospinalis) Nerve

A

Dorsal rami of cervical, thoracic, and lumbar spinal nerves

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5
Q

Erector Spinae (Sacrospinalis) Basic functional movement

A

Keeps back straight (with correct curvatures). maintains posture.

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6
Q

Erector Spinae (Sacrospinalis) Sports that heavily utilize this muscle

A

All sports, especially swimming, gymnastics, and wrestling

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7
Q

Erector Spinae (Sacrospinalis) Movements or injuries that may damage these muscles

A

Lifting without bending the knees or keeping the back erect, or holding the object too far in front of the body

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8
Q

Erector Spinae (Sacrospinalis) Strengthening exercises

A

Back extensions, Lat pull-downs, Squats, Side bends

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9
Q

Erector Spinae (Sacrospinalis) Self Stretches

A
  1. Move towel up back with each set of stretching

2. Pull knees into your chest and up towards you shoulders

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10
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Origin

A

Transverse processes of cervical and thoracic vertebrae, (C1-T10)

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11
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Insertion

A

Between nuchal lines of occipital bone and spibnous processes of the cervical vertebrae and upper four thoracic vertebrae, (C2-T4)

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12
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Action

A

Capitis: Most powerful extensor of the head and assists in rotation.
Cervicis and thoracis: Extends thoracic and cervical parts of vertebral column. Assist in rotation of thoracic and cervical vertebrae.

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13
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Nerve

A

Dorsal Rami of cervical and thoracic spinal nerves.

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14
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Basic Functional Movement

A

Looking up, or turning the head to look behind

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15
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Sports that heavily utilize these muscles

A

Rugby scrums. American football. Wrestling. Swimming

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16
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Movements or injuries that may damage these muscles

A

Whiplash injuries

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17
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Strengthening exercise

A

Back Extension

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18
Q

Semispinalis capitis, cervicis, thoracis (neck/upper back) Self Stretch

A

Arch your back as if being drawn up by a piece of string (cat/camel stretch)

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19
Q

Splenius capitis and Splenius cervicis (neck/upper back) Origin

A

Splenius Capitis: Lower part of ligamentum nuchae. Spinous processes of the seventh cervical vertebra, (C7) and upper three or four thoracic vertebrae, (T1-T4)
Spenius Cervicis: Spinous processes of the third to sixth thoracic vertebrae, (T3-T6)

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20
Q

Splenius capitis and Splenius Cervicis (neck/upper back) Insertion

A

Splenius capitis: Posterior aspect of mastoid process of temporal bone. Lateral part of superior nuchal line, deep to the attachment of the sternocleidomastoideus.
Splenius cervicis: Posterior tubercles of transverse processes of the upper two or three cervical vertebrae, (C1-C3)

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21
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Action

A

Acting together: Extend the head and neck

Individually: Laterally flexes neck. Rotates the face to the same side as contracting muscle

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22
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Nerve

A

Dorsal rami of middle and lower cervical nerves

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23
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Basic Functional Movement

A

Looking up, or turning the head to look behind

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24
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Sports that heavily utilize these muscles

A

Rugby scrums. American football. Wrestling, Swimming

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25
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Movements or injuries that may damage these muscles

A

Whiplash injuries

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26
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Common problems when muscle is chronically tight / shortened

A

Headache and neck pain

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27
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Strengthening Exercise

A

Prone body neck extension from chin touch chest to straight neck position.

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28
Q

Splenius Capitis and Splenius Cervicis (neck/upper back) Self Stretch

A

Stand erect. Drop left shoulder. Tilt head to right side. Repeat on other side

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29
Q

Multifidis (spine) Origin

A

Posterior surface of sacrum, between the sacral foramina and posterior superior iliac spine. Mamillary processes (posterior borders of superior articular processes) of all lumbar vertebrae. Transverse processes of all thoracic vertebrae. Articular processes of lower four cervical vertebrae

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30
Q

Multifidis (spine) Insertion

A

Parts insert into spinous process two to four vertebrae superior to origin; overall including spinous processes of all the vertebrae from the fifth lumbar up to the axis (L5 to C2)

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31
Q

Multifidis (spine) Action

A

Protects vertebral joints from movements made by the more powerful superficial prime movers. Extension, lateral flexion and rotation of vertebral column

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32
Q

Multifidis (spine) Nerve

A

Dorsal rami of spinal nerves

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33
Q

Multifidis (spine) Basic Functional Movement

A

Helps maintain good posture and spinal stability during all movements

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34
Q

Multifidis (spine) Movements or injuries that may damage this muscle

A

Lifting without bending the knees or keeping the back erect, or holding the object too far in front of the body

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35
Q

Rotatores (spine) Origin

A

Transverse process of each vertebrae

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36
Q

Rotatores (spine) Insertion

A

Base of spinous process of adjoining vertebrae above

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37
Q

Rotatores (spine) Action

A

Rotate and assist in extension of vertebral column

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38
Q

Rotatores (spine) Nerve

A

Dorsal rami of spinal nerves

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39
Q

Rotatores (spine) Basic Functional Movement

A

Helps maintain good posture and spinal stability during standing, sitting and all movements

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40
Q

Rotatores (spine) Movements or injuries that may damage this muscle

A

Lifting without bending the knees or keeping the back erect, or holding the object too far in front of the body

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41
Q

External and Internal Intercostals (ribs) Origin

A

External intercostals: Lower border of a rib.

Internal intercostals: upper border of a rib and costal cartilage

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42
Q

External and Internal Intercostals (ribs) Insertion

A

External intercostals: Upper border of rib below (fibres run obliquely forwards and downwards
Internal intercostals: Lower border of rib above (fibres run obliquely forward and upwards towards the costal cartilage).

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43
Q

External and Internal Intercostals (ribs) Actions

A

Muscles contract to stabilize the ribcage during various movements of the trunk. Prevents the intercostal space from bulging out or sucking in during respiration

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44
Q

External and Internal Intercostals (ribs) Nerve

A

The corresponding intercostal nerves

45
Q

External and Internal Intercostals (ribs) Sports that heavily utilize these muscles

A

All very active sports

46
Q

External and Internal Intercostals (ribs) Common problems when muscles are chronically tight / shortened

A

Kyphosis (rounded back) and depressed chest.

47
Q

External and Internal Intercostals (ribs) Strengthening Exercise

A

Twisting Sit ups

48
Q

External and Internal Intercostals (ribs) Self Stretch

A

Lie on back on Stability ball with arms and legs outstretched. Take care if you have back problems. Check with your health professional first.

49
Q

Diaphragm Origin

A

Back of xiphoid process (Lower tip of breastbone / sternum). Lower six ribs and their costal cartilages. Upper two or three lumbar vertebrae, (L1-L3).

50
Q

Diaphragm Insertion

A

All fibres converge and attach onto a central tendon, i.e. this muscle inserts upon itself

51
Q

Diaphragm Action

A

Forms floor of thoracic cavity. Pulls its central tendon downward during inhalation, thereby increasing volume of thoracic cavity.

52
Q

Diaphragm Nerve

A

Phrenic nerve (ventral rami), C3, 4, 5

53
Q

Diaphragm Basic Functional Movement

A

Produces about 60% of your breathing capacity

54
Q

Diaphragm Sports that heavily utilize this muscle

A

All physically demanding sports.

55
Q

Cremaster (pelvic girdle) Origin

A

Inguinal ligament

56
Q

Cremaster (pelvic girdle) Insertion

A

Public tubercle. Crest of pubis. Sheath of rectus abdominis

57
Q

Cremaster (pelvic girdle) Action

A

Pulls testes up from the scrotum towards the body (mainly to regulate the temperature of the testes)

58
Q

Cremaster (pelvic girdle) Nerve

A

Genital branch of the genitofemoral nerve, L1, L2

59
Q

External and Internal Obliques Origin

A

External oblique: Lower eight ribs.
Internal oblique: Iliac crest. Lateral two-thirds of inguinal ligament. Thoracolumbar fascia (i.e. sheet of connective tissue in lower back)

60
Q

External and Internal Obliques Insertion

A

External oblique: Anterior half of iliac crest, and into an abdominal aponeurosis that terminates in the linea alba (a tendinous band extending downwards from the sternum)
Internal oblique: Bottom three or four ribs, and linea alba via aponeurosis

61
Q

External and Internal Obliques Action

A
  1. Spine Flexion
  2. Spine Rotation
    External rotates to the opposite side
    Internal rotates to the same side
  3. Abdominal Compression
  4. External only: Spine Lateral Flexion (slight)
    Compresses abdomen, helping to support the abdominal viscera against the pull of gravity. Contraction of one side alone bends the trunk laterally to that side and rotates it to the opposite side
62
Q

External and Internal Obliques Nerve

A

External oblique: Ventral rami of thoracic nerves, T5-T12

Internal oblique: Ventral rami of thoracic nerves, T7-T12, ilioinguinal and iliohypogastric nerves

63
Q

External and Internal Obliques Basic Functional Movement

A

Ex: Digging with a shovel, raking

64
Q

External and Internal Obliques Sports that heavily utilize these muscles

A

External oblique: Gymnastics, Rowing, Rugby

Internal oblique: Golf. Javelin. Pole vault

65
Q

External and Internal Obliques Common problems when muscles are weak

A

Injury to lumbar spine because abdominal muscle tone contributes to stability of lumbar spine

66
Q

External and Internal Obliques Strengthening Exercises

A 
Twisting sit ups
Abdominal machine crunch
Hanging leg raise
Reverse trunk twist
Side bends
67
Q

External and Internal Obliques Self Stretches

A
  1. Seated twist in chair

2. Suppine back extension on stability board. Use caution if you have back problems. Check with physician

68
Q

Transverse Abdominis Origin

A

Anterior two thirds of iliac crest. Lateral third of inguinal ligament. Costal cartilages of lower six ribs. Thoracolumbar fascia.

69
Q

Transverse Abdominis Insertion

A

Linea alba via an abdominal aponeuroses (tendinous band extending between the sternum and pubis). Superior ramus of the pubis

70
Q

Transverse Abdominis Action

A

Compresses Abdomen, helping to support the abdominal viscera against the pull of gravity

71
Q

Transverse Abdominis Nerve

A

Ventral Rami of Thoracic nerves T7-T12, iliolingual and iliohpogastric nerves

72
Q

Transverse Abdominis Basic Functional Movement

A

Important during forced expiration, sneezing and coughing. Helps maintain good posture.

73
Q

Transverse Abdominis Sports that heavily utilize this muscle

A

Gymnastics. Seated rowing. Javelin. Pole Vault

74
Q

Transverse Abdominis Common problems when muscle is weak

A

Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine

75
Q

Transverse Abdominis Strengthening Exercise

A

Twisting sit ups

76
Q

Transverse Abdominis Self Stretches

A
  1. Suppine back extension on stability ball. Use caution if you have back problems.
  2. Hanging back extension
  3. Flat suppine stretch
77
Q

Rectus Abdominis Origin

A

Pubic crest and symphysis (front of pubic bone)

78
Q

Rectus Abdominis Insertion

A

Xiphoid process (base of sternum). Fifth, sixth, and seventh costal cartilages

79
Q

Rectus Abdominis Action

A

Flexes lumbar spine. Depresses ribcage. Stabilizes the pelvis during walking

80
Q

Rectus Abdominis Nerve

A

Ventral rami of thoracic nerves, T5-T12

81
Q

Rectus Abdominis Basic Functional Movement

A

Initiating getting out of a low chair

82
Q

Rectus Abdominis Sports that heavily utilize this muscle

A

All sports

83
Q

Rectus Abdominis Common problems when muscle is weak

A

Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine

84
Q

Rectus Abdominis Strengthening Exercises

A
  1. Sit ups
  2. Abdominal Machine Crunch
  3. Reverse Sit-ups
  4. Hanging leg raises
85
Q

Rectus Abdominis Self Stretches

A

Suppine stretch on stability ball. Use caution if you have back problems.
Hanging back extension

86
Q

Quadratus Lumborum (trunk) Origin

A

Iliac crest. Iliolumbar ligament (the ligament from the 5th lumbar vertebra to the ilium)

87
Q

Quadratus Lumborum (trunk) Insertion

A

Twelfth rib. Transverse processes of upper four lumbar vertebrae. L1-L4

88
Q

Quadratus Lumborum (trunk) Action

A
  1. Spine extension (both)
  2. Spine hyperextension
  3. Spine lateral flexion
    Laterally flexes vertebral column. Fixes the 12th rib during deep respiration (e.g. helps stabilize the diaphragm for singers exercising voice control). Helps extend lumbar part of vertebral column, and gives it lateral stability.
89
Q

Quadratus Lumborum (trunk) Nerve

A

Ventral rami of the subcostal nerve and upper three or four lumbar nerves, T12, L1, L2, L3

90
Q

Quadratus Lumborum (trunk) Basic Functional Movement

A

Bending sideways from sitting to pick up an object from the floor.

91
Q

Quadratus Lumborum (trunk) Sports that heavily utilize this muscle

A

Gymnastics (pommel horse). Javelin. Tennis serve.

92
Q

Quadratus Lumborum (trunk) Movements or injuries that may damage this muscle

A

Bending sideways or lifting from sideways position too quickly

93
Q

Quadratus Lumborum (trunk) Common problems when muscle is chronically tight / shortened

A

Referred pain to hip and gluteal area, low back

94
Q

Quadratus Lumborum (trunk) Strengthening Exercise

A

Side bends

95
Q

Quadratus Lumborum (trunk) Self Streches

A
  1. Sit in chair. Place towel under left foot. Side bend to left, progressively taking up any slack in towel.
96
Q

Iliopsoas (psoas major and iliacus) Origin

A

Psoas Major: Transverse processes of all lumbar vertebrae (L1-L5). Bodies of the twelfth thoracic and all lumbar vertebrae (T12-L5). Intervertebral discs above each lumbar vertebra.
Iliacus: Superior two-thirds of iliac fossa. Anterior ligaments of the lumbosacral and sacroiliac joints.

97
Q

Iliopsoas (psoas and iliacus) Insertion

A

Lesser trochanter of femur

98
Q

Iliopsoas (psoas and iliacus) Action

A

Main flexor of hip joint (flexes and laterally rotates thigh, as in kicking a football). Acting from its insertion, flexes the trunk, as in sitting up from the supine position

99
Q

Iliopsoas (psoas and iliacus) Nerve

A

Psoas Major: Ventral rami of lumbar nerves, L1-L4

Iliacus: Femoral nerve, L(1), 2, 3, 4

100
Q

Iliopsoas (psoas and iliacus) Basic Functional Movement

A

Going up a step or walking up an incline

101
Q

Iliopsoas (psoas and iliacus) Sports that heavily utilize these muscles

A

Rock-face climbing. Sprinting (maximize stride length). Kicking sports (e.g. soccer to maximize kicking force)

102
Q

Iliopsoas (psoas and iliacus) Common problems when muscles are chronically tight / shortened

A

Low back pain due to increase in lumbar curve (lordosis)

103
Q

Iliopsoas (psoas and iliacus) Strengthening Exercises

A

Incline sit ups. Hanging leg raises. Multi-hip machine (hip joint flexion)

104
Q

Iliopsoas (psoas and iliacus) Self Stretch

A

Left leg forward lunge stance; push right hip forward to stretch right iliopsoas. Keep low back flat and maintain upright posture

105
Q

Pyramidalis origin

A

Anterior surface of pubis

106
Q

Pyramidalis Insertion

A

Lower portion of the line alba

107
Q

Pyramidalis Action

A

Pulls on the line alba

108
Q

Pyramidalis Nerve

A

Branch of the subcostal nerve T12

strength and conditioning (12 decks)

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