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Anatomy - Reconnect with your Spine Muscles by NFPT
Idea World 2016 : Session 449
Friday July 15th 9:40-11:30am
Beverly Hosford, MA
Posture
Anatomy
Core
Awareness
Action
1. Anatomy
*Know the muscle attachments. *You don’t have to memorize actions or exercises when you know
where muscles “live”.
2. Awareness
*Locate the muscle attachments on yourself and palpate them. *Close your eyes and use small movements to feel the muscles
contracting.
*Locate the muscle attachments on other people.
3. Action
*Contract the muscle using isolated exercise.
*Bring the attachments of a muscle closer together with resistance.
*Move slowly and hold positions to feel the muscle contracting. BeverlyHosford.com
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Abdominal Muscles
Muscle
Attachment(s)
Attachment(s)
Rectus Abdominus
Costal cartilage
Xyphoid of sternum
Pubic crest
External Oblique
(Hands in pockets)
Anterior lateral ribs 5-12 Iliac crest
Pubic tubercle
Linea alba
Internal Oblique
Anterior ribs 10-12
Linea alba
Inguinal ligament
Iliac crest
TLF
(Corset, belt)
Xiphoid of sternum
Linea alba
Pubic crest
Iliac crest
Inguinal ligament
TLF
Costal cartilage ribs
7-12
Psoas Major
Lesser trochanter femur Bodies of T12-L5
(superior medial bump)
Iliacus
Lesser trochanter femur Anterior Ilium
(superior medial bump)
Psoas Minor
Bodies of T12-L1
Pubic crest
Pyramidalis
Pubic symphysis
Pubic crest
Linea alba
Sternalis
Manubrium of sternum
Xyphoid of sternum
Costal cartilage
(Makes an X with E.O.)
Transverse Abdominus
T = Thoracic vertebrae
L = Lumbar vertebrae
TLF = Thoracolumbar fascia (connective tissue from lumbar region)
BeverlyHosford.com
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Posterior Rib Muscles
Muscle
Attachment(s)
Attachment(s)
Latissimus Dorsi
Intertubercular groove
on humerus (medial
between lesser &
greater tubercles)
Inferior angle scapula
Last 3-4 ribs
SP T7-T12 & TLF (L1-L5)
Iliac Crest
Quadratus Lumborum
12th rib
TP L1-L5
Iliac crest
SP C7-T3
Upper borders of ribs 2-5
Inferior ribs 9-12
SP T11-L2
Posterior ribs 1-12
TP lower cervicals
TP L1-L3
Sacrum & Iliac Crest
Mastoid of temporal
TP C1-C7
TP T1-12
TP T1-T5
Ribs 3-12
Sacrum & Iliac Crest
(rib curtain)
Serratus Posterior
Superior
(upside down V)
Serratus Posterior
Inferior
(right side up V)
Iliocostalis
(Ribs)
Longissimus
(TP-Rib)
C = Cervical vertebrae
T = Thoracic vertebrae
L = Lumbar vertebrae
SP = Spinous process of vertebrae (one on each pointing posterior)
TP = Transverse process of vertebrae (two on each pointing lateral)
TLF = Thoracolumbar fascia (connective tissue from lumbar region)
BeverlyHosford.com
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Posterior Vertebral Muscles
Muscle
Attachment(s)
Attachment(s)
Semispinalis
SP C4-T1
TP C7-T12
SP C2-L5
TP C4-Sacrum
MP L1-L5
SP C2-L5
TP C3-L5
(SP-TP spans 3-4 levels)
(Cervical & Thoracic)
Multifidus
(SP-TP spans 2-4 levels)
(All vertebrae into sacrum)
Rotatores
(SP-TP spans 1-2 levels)
(All vertebrae)
Interspinalis
(between SP)
(Lordotic curves)
Intertransversaii
(between TP)
(Lordotic curves)
Spinalis
SP C2-T3
SP T12-L5
TP C2-C7
TP L1-L5
SP C2-L5
Starts in middle T8-T10,
T7-T11, T6-T12, T5-L1,
T4-L2
C = Cervical vertebrae
T = Thoracic vertebrae
L = Lumbar vertebrae
SP = Spinous process of vertebrae (one on each pointing posterior)
TP = Transverse process of vertebrae (two on each pointing lateral)
MP = Mammillary process of vertebrae (in lumbar only, extends from TP)
BeverlyHosford.com
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Breathing Muscles
Muscle
Attachment(s)
Attachment(s)
Diaphragm
Inner surface ribs 6-12
Bodies L1-L3
Inner surafce xyphoid
process
Central tendon fuses
with pericardium (heart
sac)
Intercostals
Between all ribs
BeverlyHosford.com
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EXERCISES
*Do one side at a time to compare.
*Spend more time on weaker side.
*Work both sides together if symmetrical.
*Repeat 5-10 times or until fatigued. (use body awareness)
Pelvic Tilts
*Supine, seated or standing
*Find neutral spine from within
Torso Rotation
*Use to stretch or for strengthening
*Seated, use chair back for resistance
V-Sit back
*Seated at 10, 20, 30, 40, etc. degrees
*Neutral, right rotation & left rotation
Sidebend
*Lying supine, press legs into resistance (couch, doorway)
*Create bend - not kink - in vertebrae
One leg up one down
*Lying supine
*Flex one hip 2 inches, press other down (extension)
*Flex spine slightly if comfortable
Superman
*Lying prone, extend spine slowly
*Neutral, right rotation & left rotation
Breathing
*Supine, seated or standing
*Place hands on ribs over intercostals
*Close your eyes and breathe in for 5 out for 5
BeverlyHosford.com
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“Action is movement with intelligence.” B.K.S. Iyengar
Review the spine on Andy with play-doh one more time: BeverlyHosford.com/spine
Stay in Touch!
Beverly Hosford, MA
BeverlyHosford.com
NFPT.com
@askandytheskeleton
BeverlyHosford.com
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