Latissimus Dorsi

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}

: 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

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.

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}

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.

Image (37) - Copy Image (21) - Copy

{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.}

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}

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}

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.