Back Muscles

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This entry was posted in Back Muscles iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Latissimus Dorsi Legs on July 26, 2014 by admin | Open »

ThoracoLumbar Fascia- {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

See also {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

ILIOPSOAS MUSCLES and QUADRATUS LUMBORUM can cause pain in the groin from the front and between the lat rib and hip bone in the back. It can also spill down into the buttocks area.

Quadratus Lumborum

iliopsoas refered pain

{Erector Spinae group}

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.

The thoracolumbar fascia is a deed, thick, membrane which covers the deep muscles of the back in the Thoracic and Lumbar regions. In the Thoracic region it is a thin fibrous lamina which serves to hold together the Extensor muscles of the vertebral column and to separate them from the muscles connecting the vertebral column to the upper extremity. There are two muscles that

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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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Abdominal Movements

This entry was posted in Abdominal Muscles Back Muscles iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle on July 14, 2014 by admin

{Abdominals}

[External Obliques}

 Abdominal Movements

{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)

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

{I’m not a big fan of exercise balls in gyms, but if you’re going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting from side to side help engage the obliques as well as the rectus abdominus}

 

{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}

{Correct low ab raises. Start position for low ab raises}

{Low ab raises executed from the pelvic with the legs motionless, bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}

{Regular floor crunches}

{Regular floor crunches with twisting motion to engage the obliques}

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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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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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This entry was posted in Back Muscles bones Lumbar Vertebrae vertebrae on June 18, 2014 by admin | Open »

Bones and areas to remember:

1. 5 Lumbar Vertebrae

2. Spinous Process

3. Transverse Process

4. Body of the vertebrae

{Lumbar Spine Vertebra Anatomy}

Lumbar Vertebra Side View

Lumbar disc showing degenerated by osteophyte formation

This illustration shows health disc space

Lumbar spine and healthy disc space from the anterior view (Anterior View)}

Ex-ray of Scoliosis curve in Lumbar

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This entry was posted in Back Muscles Latissimus Dorsi Levator Scapula Rhomboids Major & Minor Serratus Muscles on June 10, 2014 by admin | Open »

Back Muscles Latissimus Dorsi – Quadratus Lumborum – iliopsoas

See Exercises

{ILIOPSOAS MUSCLES and QUADRATUS LUMBORUM ARE THE MAJOR COUSE TO ALL LOW BACK PAIN}

Quadratus Lumborum

Iliopsoas Pain Patterns

Quadratus Lumborum Pain Patterns

Side bends are best strength exercise for the Quadratus Lumborum

The hurdler stretch is the best way to stretch all the quadriceps muscles and hip flexors at the same time, especially the iliopsoas

When it comes to both the Quadradus Lumborum and the iliopsoas you have to determine what is causing the pain. If it’s from an injury lifting or other ways, use ice to take down the swelling and stretch . Because this is an area that tends to hold stress, apply moist heat and stretch constantly till the spasm is gone.

Latissimus Dorsi is not injured much but read below for more pain and injury information.

Quadratus Lumborum Stretch

{Latissimus Dorsi p 132}

{Quadratus Lumborum P 133}

{ILIOPSOAS MUSCLES and QUADRATUS LUMBORUM ARE THE MAJOR COUSE TO ALL LOW BACK PAIN}

Quadratus Lumborum

Iliopsoas Pain Patterns

Quadratus Lumborum Pain Patterns

Side bends are best strength exercise for the Quadratus Lumborum

The hurdler stretch is the best way to stretch all the quadriceps muscles and hip flexors at the same time, especially the iliopsoas

When it comes to both the Quadradus Lumborum and the iliopsoas you have to determine what is causing the pain. If it’s from an injury lifting or other ways, use ice to take down the swelling and stretch . Because this is an area that tends to hold stress, apply moist heat and stretch constantly till the spasm is gone.

{Quadratus Lumborum P 134}

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This entry was posted in Back Muscles Deltoids Face / Neck Latissimus Dorsi Levator Scapula Rhomboids Major & Minor Rotator Cuff Shoulders Uncategorized on June 10, 2014 by admin | Open »

Trapezius

See Exercises

The Trapezius Muscle attaches above at the base of the skull by way of the Occipital Bone and travels down to the scapula’s and connects at the bottom of the spine on the 12th Thoracic Vertebrae.

Trapezius pain patterns has up to 7 different areas of pain

The best way to reduce pain and inflammation in the traps is to apply lots of ice. Take anti-inflammatories. Most people harbor stress in the trapezius causing knots. In a stress case heat works best.

{Trapezius p114}

 

{Trapezius P115}

{Tapezius p116}

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This entry was posted in Abductors Adductors Back Muscles Calf Gastrocnemius and Soleus Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Shin - Lower Leg on June 9, 2014 by admin | Open »

Piriformis Muscle and the Sciatic Nerve

(See Stretches)

This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM.

This is showing the Piriformis muscle and its attachment starting from the Sacrum edge to the tip of the femurs’ Greater Trochanter.

Piriformis-syndrome-This illustration is demonstrating the Sciatic Nerve placement running from the Sacrum bone, into the pelvic region and down behind the Piriformis

This is an illustration of the Piriformis and the sciatic nerve showing the 4 possible pathways the sciatic can take passing the Piriformis. 1-The Sciatic runs down and behind the Piriformis, this is the normal pathway. 2- The Sciatic splits around the Piriformis. 3-The Sciatic splits with one part going through the Piriformis causing constant pain from pressure especially when it is inflamed. 4- The entire Sciatic goes through the Piriformis and causing pain almost all the time especially when the Piriformis is inflamed or has direct pressure.

Sciatic nerve and Piriformis syndrome are synonymous with each other when it comes to pain symptoms. The pain is in the same area causing a miss diagnosis of what is really casing the pain. Is it the nerve or the muscle or both? A well trained doctor or PT can figure it out, if they take the time to listen and observe. Also, a proper diagnosis should include palpation of the area to feel if Piriformis swelling is present and that may be the cause to the aggravated Sciatic Nerve. Knowing the cause to the problem of which came first will lead to a more successful rehab or strength training program. When the diagnosis quickly blames the Sciatic Nerve, it may be a good quick guess to satisfy the patient, but might not solve the problem.

This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM and the Sciatic Nerve runs under the Piriformis.

When Piriformis Syndrome is advanced, it produces bad posture which can lead to other problems.

When treating the swollen Piriformis, sit on ice every day 3 times a day for 30 minutes each time. Place the ice bag on a sofa cushion so to soften the pressure. Once the area is so cold it become numb, try to stretch as shown in this section. You have to be aggressive for the spasm in the Piriformis to go away, don’t worry it won’t break. Take every day precautions to prevent the inflammation from coming back. Make sure you are not sitting on a wallet during the day. Have shoe orthotics made custom for your feet to re-align your posture. Don’t sit too long during the day and stretch as often as you can.

(See Stretches)

{Piriformis p146}

{Piriformis p147}

 

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