Anatomy Muscles

Rhomboids (major and minor)

-Retracts scapula -Rotates scapula -Holds scapulae into thoracic wall -Slight elevation of scapula (minor)

Trapezius

-Rotates scapula -Retracts scapula -Elevates scapula -Depresses scapula -Extends neck -The Trapezius muscle is a large muscle and is typically broken down into three parts, upper trapezius, middle trapezius and lower trapezius. Much like the deltoids different parts of the muscle have different actions.

There are 3 types of muscle contractions:

1. Isometric 2. Concentric 3. Eccentric

_____ is the body's wet suit

Fasica is the body's wet suit. It connects everything and when it flows smoothly without restriction our bodies can move freely.

Peroneus Brevis action

Peroneus Brevis: Plantarflexion Eversion

Plantaris action

Plantaris: Plantar flexes the foot Flexes the knee

Neck Muscles

The neck muscles are affected when we breath superficially. The scalenes originate on cervical vertebrae and insert on the first and second ribs. They also occupy the space where the nerves go under the clavicle to innervate the arms. Keeping the neck muscles healthy can help us stand tall and help the natural blood flow to the arms and hands. The sternocliedomastoid is commonly refereed to as the SCM. People with tight jaws often hold tension in this muscle, one of it's insertion points is on the temoporal bone near the ear and jaw.

Concentric Contractions

You use all three types of contractions in yoga. When you move against gravity, your muscles work concentrically. As you stand up from Uttanasana, or Standing Forward Bend pose, your hamstrings, glutes and back muscles contract concentrically to bring you upright. The same muscles contract concentrically to lift your legs toward the ceiling in Sirsasana, or Headstand. Your shoulder muscles contract concentrically to lift your arms overhead as you come into Virabhadrasana I, or Warrior I.

Abdominal Muscles

rectus abdominis, external oblique, internal oblique, transversus abdominis -The abdominal wall is part of our core

Anterior Deltoid

works in tandem with subscapularis, pectorals and lat. dorsi to Medially Rotate humerus

Gastrocnemius Action

Gastrocnemius: Plantar flexes the foot Flexes the knee

Muscles have four major functions:

*Energize (heat) the body *Protect internal organs *Generate movement *Maintain posture

Abductor Pollicis Longus

-Abducts and extends thumb -Abducts wrist

Gluteus Minimus

-Abducts femur -Medially Rotates femur

Gluteus Medius

-Abducts hip -Medially Rotates femur

Supraspinatus

-Abducts humerus -Stabilizes humerus

adductor longus

-Adducts hip -Flexes hip

Adductor Magnus and Gracilis

-Adducts hip (both portions) -Flexes hip (adductor portion) -Extends hip (hamstring portion)

Latissimus Dorsi

-Adducts humerus -Extends humerus - Medial rotation of humerus when insertion is moved towards origin -Powerful Rotator of the trunk

Pectoralis Major

-Adducts humerus -Medially rotates humerus -Draws the scapula anteriorly and inferiorly

Teres Major

-Adducts humerus -Medially rotates humerus -Extends humerus from flexed position -Protracts scapula

Internal Obliques

-Bilaterally: Compresses abdomen -Unilaterally: ipsilateral trunk rotation Internal Obliques - "The internal oblique is an abdominal muscle located beneath the external abdominal oblique. This muscle originates at the lumbar fascia (a connective tissue that covers the lower back), the outer portion of the inguinal ligament (a ligament located on the bottom-outer edge of the pelvis), and back of the iliac crest (the upper-outside portion of the pelvis). The internal abdominal oblique muscle ends at the bottom edge of the rib cage, the rectus sheath (fibrous tissue that covers the abdominal muscles), and the pubic crest (an area in the lower-front of the pelvis). The internal abdominal oblique muscle is located closer to the skin than the transverse abdominal muscle. This muscle supports the abdominal wall, assists in forced respiration, aids in raising pressure in the abdominal area, and rotates and turns the trunk with help from other muscles. The internal abdominal oblique muscle is an opposing force to the diaphragm, reducing upper chest cavity volume during exhalation. As the diaphragm contracts, the chest cavity is pulled down to increase lung size. The contraction of this muscle also rotates the trunk and bends it sideways by pulling the midline and rib cage toward the lower back and hip. Internal abdominal oblique muscles are called "same side rotators." The right internal oblique works with the left external oblique, and vice versa, when flexing and rotating the torso." (healthline.com)

Levator Scapula

-Elevates scapula -Retracts scapula -Rotates scapula -Laterally flexes neck

Semispinalis

-Extends cervical spine -Laterally flexes cervical spine -Rotates cervical spine

Triceps Brachii

-Extends forearm -Long head: Adducts humerus, Extends humerus

Gluteus Maximus

-Extends hip -Laterally Rotates hip -Abducts femur

Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus (these are all separate muscles that share the same actions):

-Extends wrist -Abducts wrist

Extensor Carpi Ulnaris

-Extends wrist -Adducts wrist

Flexor Carpi Radialis

-Flexes and abducts wrist

Biceps Brachii

-Flexes elbow -Flexes shoulder -Abducts shoulder -Supinates radioulnar joint in forearm

Pectineus

-Flexes femur -Adducts femur

Tensor Fascia Lata: (TFL) *affects more than just the hip joint

-Flexes hip -Medially Rotates femur -Abducts femur -Laterally Rotates KNEE

Semitendinosus

-Flexes knee -Extends hip *bi= Two; to break this down it means biceps femoris has two heads A.K.A. attachments (this is reflected in the actions of this muscle).

Biceps Femoris

-Flexes knee -Laterally rotates knee joint (when knee is flexed) - Extends hip joint (long head only)*

Scalenes

-Flexes neck -Laterally flexes neck -Rotates neck

These muscles create Medial (Internal) Rotation:

-Gluteus Medius, Gluteus Minimus, Tensor Fascia Lata -Gluteus Medius and Gluteus minimus help prevent adduction of the hip.

Piriformis

-Laterally Rotates femur -Abducts femur

Quadratus Femoris

-Laterally Rotates femur -Adducts femur

Infraspinatus

-Laterally rotates humerus -Stabilizes humerus

Teres Minor

-Laterally rotates humerus -Stablizes humerus

Subscapularis

-Medially rotates humerus -Adducts humerus -Stabilizes the shoulder

Lateral Deltoid

-Medially rotates humerus -Transverse abduction when the shoulder is in lateral rotation

Serratus Anterior

-Protracts Scapula -Stabilizes Scapula -Synergist in upward rotation of the scapula

Multifidis

-Provides proprioceptive feedback -Bilateral extension -Unilateral side bending

Back Muscles

-The back muscles are layered deep in the body. They help us move in multiple directions. -Notice the multifidis muscles provide proprioceptive feedback. This basically means these muscles help the body determine accurate movements through the central nervous system.

Muscles of the Forearm (right arm, posterior compartment)

-The retinaculum is made out of connective tissue. It acts like a bracelet and helps keep everything in place. -We will not cover the actions of the hand muscles in this course but you should go through them and see if you can determine their actions based on their names and locations in the images below. -Pollicis= thumb -Digiti minimi=pinkie finger

Sternocleidomastoid

-Unilaterally: (one side contracts) -Flexes head and neck to same side -Rotates head and neck to opposite side -Bilaterally: (both sides contract) -Flexes neck

Quadratus Lumborum

-Unilaterally: Laterally flexes vertebral column -Bilaterally: Depresses thoracic rib cage

***An easy way to remember this is that in concentric contractions, the muscle shortens. In eccentric contractions, the muscle lengthens. In isometric contractions, the muscle is engaged and holding.***

A yoga pose by itself can be isometric when there is tension but no movement. In a concentric action a muscle is shortening as it is contracting, and in an eccentric movement a muscle is lengthening as it is contracting. The movement in and out of poses is a combination of muscles of the body in various states of these three actions.

Achilles tendon action

Achilles tendon: the strongest tendon in the body. It is NOT a muscle.

adductor brevis

Adducts hip

Agonists

Agonists - These muscles cause the movement to occur. They create the normal range of movement in a joint by contracting. Agonists are also referred to as prime movers.

When muscles cause a limb to move through the joint's range of motion, they usually act in the following cooperating groups:

Agonists, Antagonists, Synergists

Antagonists

Antagonists - These muscles act in opposition to the movement generated by the agonists and are responsible for returning a limb to its initial position.

Hamstring Complex

Bicep femoris (Long head), Bicep Femoris (Short Head), Semimembranosus, Semitendinosus

Transverse Abdominis

Compresses abdominal contents Transverse Abdominus - It supports your spine by bracing it, especially when you're picking up something heavy. These muscles wrap around your torso—from back near your lumbar spine around to the front—covering your entire abdomen from sternum to pubic bone. They're often described as a muscular corset. The transverse abdominis works in combination with the diaphragm and pelvic-floor muscles to pressurize your torso, protecting your spine from stressful loads. To feel this system at work, take a small breath in and then hold it; tense the abdominals as though you were going to lift something heavy, and firm your pelvic floor (as though you were trying to "hold it" on the way to the bathroom). These actions firm the entire torso, supporting your lumbar spine in particular. They're at work whether you're a weightlifter who grunts during a heavy lift, or a yogi who uses the Ujjayi Breath and the bandhas to steady your core for a challenging pose. Your transverse abdominis works strongly in poses such as Plank and Chaturanga Dandasana (Four-Limbed Staff Pose). (yogajournal.com)

External Obliques

Contralateral rotation of the torso External Obliques - "The external abdominal obliques are a pair of broad, thin, superficial muscles that lie on the lateral sides of the abdominal region of the body. Contraction of these muscles may result in several different actions, but they are best known for their lateral flexion and rotation of the trunk known as a side bend. The external obliques get their name from their position in the abdomen external to the internal abdominal obliques and from the direction of their fibers, which run obliquely (diagonally) across the sides of the abdomen."(innerbody.com)

Pectoralis Minor

Depresses scapula or Elevates Ribs

Vastus Intermedius

Extends knee

Vastus Medialis

Extends knee

Splenius Capitis

Extends neck Rotates neck Laterally flexes neck

Posterior Deltoid

Extends the shoulder (in connection with other muscles)

Errector Spinal

Extends vertebral column

Flexor Carpi Ulnaris

Flexes and adducts wrist

Flexor Digitorum Profundus

Flexes fingers at metacarpophalangeal joints and interphalangeal joints and wrist

Sartorius

Flexes hip Abducts hip Laterally rotates hip Laterally rotates knee

Gracilis only

Flexes knee

Rectus Abdominis

Flexes lumbar spine

Flexor Pollicis Longus

Flexes thumb

Brachialis

Flexion at elbow joint

Isometric Contractions

Holding a yoga pose involves isometric muscle contractions. As you hang over your legs in Uttanasana, your back and hamstring muscles contract isometrically to resist the stretch. To help them relax, you can try placing your hands on yoga blocks if they don't reach the floor. As the weight of your upper body is supported by your arms, your contracted hamstrings will be able to let go.

Hip Flexors

Iliopsoas: actually two muscles; iliacus and psoas major - they act to: -Flex the femur

Insertion

Insertion (primarily at the point on the bone which is moved by the action of the muscle).

Roughly how many muscles are there in the human body?

Most sources state that there are over 650 named muscles in the human body, although some figures go up to as many as 840. The discretion comes from those that count the muscles within a complex muscle. Basically, muscles are groups of cells in bundles that have the ability to generate tension, lengthen, contract and relax.

Muscles are composed of layers of fibers that are held together by ______

Muscles are composed of layers of fibers that are held together by fascia. Fascia is a connective web of tissue that acts like a sheath to hold muscle bundles together. (i.e., the rectus femoris is a muscle bundle in the quadriceps muscle group. It is located in the thigh). The fascia is the most superficial layer of the muscle and connects the muscles to each other.

Antagonistic muscle action

Muscles usually work in pairs or groups, like when the quadriceps lengthens, the hamstring engages, or when the biceps flex the elbow and the triceps extend it. This is called antagonistic muscle action. The working (or contracting) muscle is called the prime mover or agonist. The relaxing (or lengthening) muscle is the antagonist. The prime mover is helped by other muscles called synergists, or fixators. These contract at the same time as the prime mover. They hold the body in position so that the prime mover can work smoothly.

Origin

Origin (primarily at the point which is stabilizing bone where the muscle attaches).

Rectus Abdominis

Rectus Abdominis - "The rectus abdominis muscles, commonly referred to as the "abs," are a pair of long, flat muscles that extend vertically along the entire length of the abdomen adjacent to the umbilicus. Each muscle consists of a string of four fleshy muscular bodies connected by narrow bands of tendon, which give it a lumpy appearance when well defined and tensed. This lumpy appearance results in the rectus abdominis muscles being referred to as the six-pack." (innerbody.com)

rotator cuff muscles

Rotator Cuff Muscles stabilize the shoulder joint. They hold the head of the humerus in place. They are also known as the "SITS" muscles. Supraspinatus, Infraspinatus, Teres Minor, Subscapularis. All of these muscles originate on the scapula and insert on the humerus.

soleus action

Soleus: Plantarflexion (pointing the toes)

Synergists

Synergists - These muscles perform, or assist in performing, the same set of joint motion as the agonists. Synergists are sometimes referred to as neutralizers or fixators because they help cancel out, or neutralize, extra motion from the agonists to make sure that the force generated works within the desired plane of motion.

A tendon is a tough band of fibrous connective tissue that connects muscle to bone, or muscle to muscle and is designed to withstand tension.

Tendons and muscles work together and can only exert a pulling force. Tendons and muscles work together, functioning with one another to produce a pulling force. Muscles that are voluntary, contract to exert the force, and tendons then modulate this force. The tendon is a strong, flexible band of fibrous connective tissue, joining muscle to bone, typically across a movable joint, and enabling muscle to function and exert greater force. The tendon's role is to withstand tension and distribute the force, essentially allowing the muscle to do its job properly. Without tendons, muscles would be rather useless; they would not be properly connected to bones, and therefore be unable to generate the necessary force to trigger body movement. Tendons are similar to ligaments except that ligaments join one bone to another.

Head and Neck Muscles

The Masseter muscle is a jaw muscle located just inferior to the cheek bone on each side of the face. It is one of the muscles we use when we chew food or clench/grind our teeth. The temporalis muscle is also used when we chew or clench our teeth. It is located laterally and covers the area where our tempals are located. We can also engage the tongue muscles in yoga when we stretch the anterior side of our necks. You can get a deeper stretch by lifting the base of your tongue up towards the the roof of your mouth. See if you can feel them when you place your neck in extension and bring the base of your tongue up.

Forearm and Hand Muscles

The forearm has two sides, the palm (anterior) side contains the forearm flexors.The posterior side of the forearm arm contains the forearm extensors. They are usually broken down into compartments, the flexors and extensors. If someone has tennis elbow it affects the extensors, the hairy side of the arm. Golfer's elbow is affected by the flexors, the less or not hairy side. Think of it as a tennis ball has hair and the issue is on the hairy (or more hairy) side of the forearm. Golf balls are smooth, therefore the issue is on the anterior side of the forearm (flexors). We will cover the forearm flexors that flex the wrist, hand and fingers. If you make a fist, this is an example of flexing the hand and fingers. After you make the fist, bend your knuckles towards the anterior side of your forearm, this is flexion of the wrist.

Hip Adductor Muscles

The hip adductors are located on the inner thigh and also commonly referred to as the "groins." One way to help remember which muscles are hip adductors is "Go Pick Three Adductors" Gracilis, Pectineus, Adductor Magnus, Adductor Longus and Adductor Brevis. The hip adductors attach in the pelvis, on or near the pubis bone and insert on the femur.

Hip Muscles

The hip muscles can create multiple movements in the femur and hip joint. It is important to know the different actions of them. Just as in every muscle group, when teaching, you want to know what your students should be engaging and what is stabilizing or countering those movements. To confidently be able to help them become aware of their own bodies. The hip muscles originate in the pelvis, generally speaking. Some originate on the femur and attach further down on the femur. Some originate in the lumbar fascia and go distal and attach on the pelvis or femur. These muscles create Lateral (external) Rotation:

The main function of the muscular system is ________

The main function of the muscular system is movement. Muscles are the only tissue in the body that has the ability to contract and therefore move the other parts of the body. Related to the function of movement is the muscular system's second function: the maintenance of posture and body position.

The posterior compartment are the extensors

The posterior compartment are the extensors. These muscles are responsible for extending the wrist, hand and fingers. An example of this is to turn your palm up then reach your fingers towards the hairy side of your arm. This action places your wrist, hand and fingers in extension.

A ligament is a fibrous connective tissue which attaches bone to bone, and usually serves to hold structures together and create stability.

There are three types of ligaments in the human body. The most common form of ligament is the tough, fibrous tissue that connects one bone to another bone forming a joint. The ligaments provide joint stability. Their primary function is to prevent movement that might damage a joint. Ligaments are also somewhat stretchy, providing a limited range of motion at the joint, but they generally do not provide the same level of joint movement as muscles. Ligaments can be found in many joints, such as the neck, shoulder, wrist, knee and spine. You can feel ligaments at work by trying to bend your elbow backwards. Ligaments prevent the elbow joint from extending backward. Ligaments provide similar range of motion control for other joints. Ligaments also stabilize joints, so that bones stay properly aligned during movement. Since ligaments do not stretch very much, they are easily damaged by excessive stretching. For example, tearing the anterior cruciate ligament (ACL) behind the knee is a common injury in rough sports, such as football. If a ligament is injured, it can take a very long time to heal. Sometimes a damaged ligament needs surgery to repair the tear.

Upper Body Muscles

These muscles are located in the upper body. Pay attention to their locations and actions. The delotid muscle is actually one muscle but it is typically considered three, anterior, lateral and posterior.

Tibialis Anterior Action

Tibialis Anterior: Dorsiflexion Inversion of the foot

Tibialis Posterior Action

Tibialis Posterior: Inversion of the foot Plantar flexion of the foot at the ankle

Eccentric Contractions

When your muscles resist gravity in movement, they're contracting eccentrically.As you fold forward into Uttanasana, you probably feel a stretch in your hamstrings and back muscles. It may seem counter-intuitive that those muscles contract as they stretch. However, if they didn't contract, you would fall forward rather than lowering with control. Likewise, the shoulder muscles you use to lift your arms overhead in Virabhadrasana I (Warrior I) contract eccentrically as you lower your arms. Without that eccentric contraction, they would just drop.

Vastus Lateralis

extends knee

rectus femoris

extends knee and flexes thigh at hip

Quadriceps muscles

rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, sartorius The actions created by the Quadriceps Complex or thigh affect the hip and knee joints. The quads come together above the knee forming into the quadriceps tendon which crosses over the patella (kneecap) and attaches on the lower leg. The quadriceps originate in the femur and anterior hip and insert on the lower leg. Quadriceps complex: