Face / Neck

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

This entry was posted in Face / Neck Levator Scapula on July 25, 2014 by admin | Open »

Sternocleidomastoid Pain

The sternocleidomastoid aka SCM, muscle originates on the Sternum and attaches to the Clavical and the Mastoid process of the temporal bone on the back of the skull. When acting alone it rotates to the opposite side and slightly (laterally) flexes to the same side. It also works in with the posterior Levator Scapula on the opposite side of the contracting SCM. If turning the head to the right the Left SCM pushes the head to the right where as the Right Levator Scapula pulls the head to the right. When the SCM is fully inflamed, it will become stiff and also might involve the Levator Scapula making the neck completely stiff and painful to turn the head.

When Inflamed: Pain will travel from the neck where it will be tender to the touch and refer pain over and around the eyes and back of the skull on the occipital bone.

RX: The SCM is difficult to ice because for the carotid artery and nerves, so take anti-inflammatories like Advil or Aleve and try to rest the neck. If injured in a whiplash accident you must wear a neck brace to support the head and neck taking tension off the SCM.

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

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Push Day- Chest, Shoulders and Triceps

: {Pectoralis Major-View Exercises}

: {Deltoid-View Exercises}

: {Triceps-View Exercises}

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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}

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This entry was posted in bones cervical Face / Neck Skull vertebrae on June 18, 2014 by admin | Open »

{Diagram of cervical vertebrae}

{Top Cervical Vertebrae C1 & C2}

There are seven 7 cervical bones, but 8 cervical spinal nerves. The Cervical vertebrae are the smallest and most delicate of all the vertebrae. The cervical vertebrae are numbered from top-to-bottom starting with C1 and ending at C7. The atlas (C1) and axis (C2), are the vertebrae that allow the neck and head more movement than all the vertebrae. The Occipital joint allows the skull to move up and down, while the axial joint allows the upper neck to twist left and right.

Bones and areas to remember:

There are 7 cervical vertebrae, but 8 cervical nerves.
C1 is the Atlas. C2 is the Axis
Transverse Process
Spinous Process
Body of the vertebrae
The cervical vertebrae allow greater range of motion than all the other vertebrae.

{Cervical Vertebra}

This is the base of the skull showing the “Foramen Magnum” which is the large opening to the skull from the occipital bone of the cranium through which the spinal cord connects to the medulla oblongata of the brainstem.

This illustration is the Cervical Vertebrae and its connection to the skull which protects the spinal cord.

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.