(Abdominal Muscles) RECTUS ABDOMINIS
RECTUS ABDOMINIS
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iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle
ThoracoLumbar Fascia- {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}
See also {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}
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- 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.
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- Quadratus Lumborum
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- iliopsoas refered pain
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- {Erector Spinae group}
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- 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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Gracilis Pain
The Gracilis muscle’s fibers run vertically downward, passing behind to the medial condyle of the femur, curving around the medial condyle of the tibia, and inserts into the upper part of the medial surface of the tibia, below the condyle (Confusing but see pic below). Because of its attachment the Gracilis muscle is considered a Ad-doctor.
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- This illustration show the relation of the Gracilis with the other Ad-ductors
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- The Gracilis attaches on top of the ishial tuberosity bone, and below to the medial portion of the tibia. It is usually felt like a graoin pull.
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- These strectes shown will help increase the gracilis’ range of motion an releive the pain when injured.
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- RX is always Ice 30 minutes 2x day on the painful area of the groin, anti inflammatory, and stretch.
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Sartorius Pain
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- 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 sartorius muscle attaches above from the anterior inferior iliac spine, running obliquely across the upper and anterior part of the thigh. It extends down to the medial side of the knee joint passing behind the medial condyle of the femur to end. It is considered the longest muscle in the body and most bodybuilder refer to it as the “Rope” and is highly desired to show during leg poses in competition.
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Piriformis and Sciatic Stretches
Read about Piriformis and Sciatic Pain
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- Piriformis Syndrome – Sciatic Nerve Pain
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- Piriformis stretch- This stretch lengthens the Piriformis and the Glute muscles. It also stretches the six lateral rotators of the hip which can all contribute to pressure on the Sciatic Nerve.
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- The single leg hamstring stretch relives pressure from the lumbar level because a tight hamstring can tilt the pelvic and compromise the natural lumbar curve; placing pressure on the ultimately resulting in an inflamed Sciatic Nerve.
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- The “Hurdler” stretch reduces pressure at the lumbar level by lengthening the Rectus Femoris and the iliopsoas muscle. If these muscles are thigh the lumbar will be pulled forward and again placing pressure on the lumbar nerves that eventually become inflame the Sciatic Nerve
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- This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine
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- This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine
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- “Single Standing Single Quad Stretch” is an alternative stretch to the hurdler stretch
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- “Single Leg illiopsoas Stretch” is another alternative way of doing the hurdler Stretch on the floor and stretching the iliopsoas muscle
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Abdominal Movements
{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}
Back Movements
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.
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- {Latissimus Dorsi-View Exercises}
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- {Trapezius movements should be included on this day-View Exercises}
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- {Rhomboid Major & Minor}
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- {Erector Spinae group}
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- {Erector Spinae from Samir Bannout bodybuilder}
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- 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.}
Workout Develpment & Muscle Combining Post Page
{Commit to be Fit p161}
{Commit to be Fit p162}
Push Day- Chest, Shoulders and Triceps
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- {Pectoralis Major-View Exercises}
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- {Deltoid-View Exercises}
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- {Triceps-View Exercises}
{Commit to be Fit p163}
{Commit to be Fit p164}
Pull Day- Back and Biceps Day
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- {Latissimus Dorsi-View Exercises}
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- {Biceps Brachii-View Exercises}
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- {Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}
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- { 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}
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- {Trapezius movements should be included on this day-View Exercises}
{Commit to be Fit Back Arms p164 }
Leg Day-Quads, Hamstrings and Calves
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- Quadriceps-View Exercises
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- Hamstrings-View Exercises
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- Calves-Gastrocnemius-View Exercises
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- Calves- Soleus-View Exercises}
{Commit to be Fit p165}
{Commit to be Fit p166}
{Commit to be Fit p167}
iliapsoas (ilio-so-as)-illiacus & Psoas Major together
Back Pain-John The Bodyman on Time Warner Cable.mp4
Attachment:The term iliopsoas (ilio-so-as) refers to the combination of the psoas (so-as) major and the iliacus muscle at their lower (inferior) ends. Because of this connection they are given the common name iliopsoas. These muscles are felt (palpated) by pressing threw the abdomen, and easy to feel when swollen. The psoas minor does not contribute to the iliopsoas muscle.
{iliopsoas muscle connection}
{Diagram of the pelvic girdle note the ilium pointing to the iliac fossa which houses the iliacus muscle}
The psoas major originates along the outside (lateral) surfaces of the vertebral bodies of T12 ( 12th Thoracic vertebrae) and L1-L5 (1st thru 5th lumbar vertebrae). The iliacus originates in the iliac fossa of the pelvis.
The psoas major unites with the iliacus at the level of the pelvic (iliac fossa) and crosses the hip joint to insert on the very tip (lesser trochanter) of the femur.
Action:The iliopsoas is involved in flexion, which is why it’s considered in the hip flexor group and lateral rotation (supination) of the thigh. If the limb is fixed they involve in flexion of the trunk.
Pain: the Iliopsoas is the main hidden reason for lower back. Dr. Janet Travell, the mother of myofasical pain and trigger point medicine, named this muscle as the “Hidden Prankster”! Sports or prolonged siting are all contributors to this condition due to the repetitive hip flexion movements. Pain due to Iliopsoas inflammation is felt in the low back, hip particularly across the top of pelvic bone (Iliac Crest), groin, buttocks, lower area of the abdominals and higher area of the thigh.
{iliopsoas referred pain on the tip on the crest of the hip (illiac crest) and Sacrum}
{iliopsoas referred pain in the low back and top thigh}
The only real effective way to stretch this muscle is the “Hurdler” stretch because of the pulling from the pelvic girdle and the crossing connection of the Rectus Femorus.
{Hurdler stretch for the iliopsoas}
{Hurdler stretch for the iliopsoas single leg, less advanced}
Watch this video link below on how to safely perform the “Hurdler” stretch. (Give it a few seconds to open)
Back Pain-John The Bodyman on Time Warner Cable.mp4
Piriformis Muscle and the Sciatic Nerve
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- This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM.
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- This is showing the Piriformis muscle and its attachment starting from the Sacrum edge to the tip of the femurs’ Greater Trochanter.
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- Piriformis-syndrome-This illustration is demonstrating the Sciatic Nerve placement running from the Sacrum bone, into the pelvic region and down behind the Piriformis
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- 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.
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- 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.
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- 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.
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- When Piriformis Syndrome is advanced, it produces bad posture which can lead to other problems.
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- 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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