Arms

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This entry was posted in Arms Biceps Forearm Flexors Forearms Extensors on July 27, 2014 by admin | Open »

Extensor Carpi Ulnaris and Radialis

(See Exercises)

(See More Explanation)

The ECR & ECU are involved in tennis elbow injury. It becomes very tender to the touch on the elbow (lateral epicondylitis), which is a condition when the outer portion of the elbow becomes sore and tender. It is commonly caused by over use.

The extensor carpi radialis longus is one of the five main muscles that control movements at the wrist. This muscle, starts on the lateral side of the humerus, and attaches to the base of the second metacarpal bone aka index finger.

The extensor digiti minimi originates from the lateral epicondyle of the humerus, or the outer edge of the elbow if the palm is facing up, in the anatomical position. It runs along the back of the back of the arm to the wrist and past the wrist to the proximal phalanx V, or the bone between the genital knuckle and first bend of the finger of the little finger.

RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

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This entry was posted in Arms Deltoids Levator Scapula Rotator Cuff Rotator Cuff (SITS) Shoulders Triceps on July 27, 2014 by admin | Open »

Teres Major and Minor (Also See Rotator Cuff S.I.T.S)

All Rotator-Cuff-pain patterns.

Infraspinatus stretch it also get the Teres major and Minor

Teres Minor of the Rotator Cuff

Subscapularis of the Rotator Cuff

Infraspinatus of the rotator cuff

Supraspinatus of the Rotator Cuff

Because the Teres Major is more visible then the Teres Minor, it shows up on the anatomy chart. The Teres minor is covered by the Deltoid and Trapezius. Most of the time the injury is more of the Teres Minor and the rotator cuff Infraspinatus.

RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

Apply ice ASAP. If severely injured or you have suffered a dislocation see a doctor right away. If the area is painful with the arm is in the down position, use a sling to support it. Perform the rotator cuff exercises shown in this post.

Rotator Cuff rehab instructions

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This entry was posted in Arms Forearm Flexors Forearms Extensors on July 25, 2014 by admin | Open »

The palmaris longus muscle runs from your medial epicondyle – inner side your elbow – to the inner side of your hand.

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This entry was posted in Arms Biceps Forearm Flexors Forearms Extensors on July 25, 2014 by admin | Open »

Flexor Carpi Ulnaris and Flexor Carpi Radialis Tendinitis

 

Pain: Pain, tenderness, swelling, warmth, or redness on the underside of the wrist.

• Pain that gets worse when bending the wrist, especially against resistance or when turning the palm down against resistance. It is mostly localized with some pain developing on the lateral portion of the wrist.
• Pain with gripping.
• Limited motion of the wrist.
• Crackling sound (crepitation) when the tendon or wrist is moved or touched.
• Numbness in part of the palm of the hand.

RX: Rest, Ice and maybe even a wrist brace

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This entry was posted in Arms Back Muscles Biceps Forearm Flexors Forearms Extensors Latissimus Dorsi Rhomboids Major & Minor on July 25, 2014 by admin | Open »

Hammer Curls engage the Brachioradialis and creates that full look with the biceps when flexed.

Brachioradialis pain pattern extends from the anterior elbow joint down to the wrist. It tends to spasm when inflamed or fatigued after a hard workout.

Action: The brachioradialis flexes the forearm at the elbow and pronation and supination of the wrist and forearm. It also assists in flexion with the Biceps Brachii and Brachialis. If you perform hammer db curls, it engages the Brachioradialis muscle. If over trained or inflamed, it becomes difficult to wash your hair and spasms at the sight of the muscle when flexing the biceps and is very tender to the touch. The pain usually stay local to the muscle.

RX: Ice the area of pain and inflammation, take anti-inflammatory, rest.

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Wrist Exercises

This entry was posted in Arms Forearm Flexors Forearms Extensors on July 16, 2014 by admin

{Forearm Flexor group- 3 layers}

{Tennis elbow with torn ligament }

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This entry was posted in Arms Back Muscles Forearm Flexors Forearms Extensors humerus Latissimus Dorsi Rhomboids Major & Minor on July 13, 2014 by admin | Open »

{Biceps Brachii-View Exercises}

{Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}

{Biceps Flexed and Extended}

{Biceps Preacher Curls with Barbell-Start position}

{Biceps Preacher Curls with Barbell-Finished position}

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Back Movements

This entry was posted in Abdominal Muscles Arms Back Muscles iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Latissimus Dorsi on July 13, 2014 by admin

Back Movements.

When we talk about back movements in weight lifting, we are mostly referring to the Latissimus Dorsi muscle because it’s the largest and most visible muscle of all the back muscles. It is the Major Muscle Involved (MMI) and most exercises are focused on the Lats.  The other back muscles like the Rhomboids, Erector Spinae, Quadratus Lumborum  are active with these movements, but are not MMI’s. They are mostly aiding and guiding muscles and actually get worked indirectly. Refer to Latissimus Dorsi-Quadratus Lumborum  & Rhomboids / Erector Spinae for full details on these muscles including their attachments and actions.

 

 

 

{Latissimus Dorsi-View Exercises}

{Trapezius movements should be included on this day-View Exercises}

{Rhomboid Major & Minor}

{Erector Spinae group}

{Erector Spinae from Samir Bannout bodybuilder}

Rhomboids with Levator Scapula both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises.

{The Dumbbell Incline Rows are a great way to get row motions in and not stress the low back if you have back injuries}

{Trapezius Shrugs-AKA Shoulder Shrugs

{The Crab Pose in bodybuilding shows off the Traps as well at the Deltoids, Pectoralis and Biceps all at once}

{Erector Spinea – Performed on the Roman Chair. This movement also strengthens the Hamstrings and Glutes}

{Oblique side bends are the best way to get full range of motion and strengthen the low back muscle quadratus lumborum at the same time.}

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This entry was posted in Arms Biceps Chest (Pectoralis Major & Minor Triceps on July 13, 2014 by admin | Open »

 

 

{Triceps Movements}

{Triceps Movements}

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Workout Develpment & Muscle Combining Post Page

This entry was posted in Abdominal Muscles Abductors Adductors Aerobics Vs. Anaerobics Arms Back Muscles Biceps Calf Gastrocnemius and Soleus Chest (Pectoralis Major & Minor Deltoids Face / Neck Forearm Flexors Forearms Extensors Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Latissimus Dorsi Legs Levator Scapula Quadriceps Rhomboids Major & Minor Rotator Cuff Rotator Cuff (SITS) Serratus Muscles Shin - Lower Leg Shoulders Torso Triceps on July 12, 2014 by admin

{Commit to be Fit p161}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

{Pectoralis Major-View Exercises}

{Deltoid-View Exercises}

{Triceps-View Exercises}

{Commit to be Fit p163}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

{Latissimus Dorsi-View Exercises}

{Biceps Brachii-View Exercises}

{Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}

{ Rhomboids with Levator Scapula Both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises}

{Trapezius movements should be included on this day-View Exercises}

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

Quadriceps-View Exercises

Hamstrings-View Exercises

Calves-Gastrocnemius-View Exercises

Calves- Soleus-View Exercises}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p167}

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