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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 1 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 2 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 3 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 4 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 5 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 6 “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 7