Shoulders

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

Rotator Cuff Movements

This entry was posted in Deltoids Rotator Cuff Shoulders Triceps on July 15, 2014 by admin

{Rotator Cuff moves for the SITS muscles have very specific moves and need attention when injured or to prevent injury}

{Commit to be Fit p126}

This entry was posted in Chest (Pectoralis Major & Minor Deltoids Rotator Cuff Rotator Cuff (SITS) Shoulders Triceps on July 12, 2014 by admin | Open »

Chest Exercise

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 acromion Arms clavicle coracoid process Deltoids humerus Rotator Cuff Rotator Cuff (SITS) Scapula Shoulders Triceps and tagged Scapula on June 18, 2014 by admin | Open »

Scapula

1 Scapula-Front-and-Back-

Bones areas to remember:

Shoulder blades are called the “Scapulas”
Spine of the Scapula
The two bones the makes up the AC Joint are the Acromion & Clavical
The Short Head Biceps Tendon attaches to the Coracoid Process of the Scapula
Superior Boarder
Inferior Angle
Supraspinous Fossa- Infraspinous Fossa & Subscapular Fossa (This is where the Rotator Cuff Muscles- Infraspinatus,Supraspinatus and the Subscapular attach)
Glenoid cavity, sometimes called the Glenoid Fossa (Where the head of the Humerus attaches)

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}

This entry was posted in Deltoids Rotator Cuff (SITS) Shoulders on May 27, 2014 by admin | Open »

{Rotator Cuff-Infaspinatus, Supraspinatous & Teres Minor, Subscapularis}

Rotator Cuff (S.I.T.S) Supraspinatus-Infraspinatous-Teres Minor-Subscapularis

See Exercises

{Rotator Cuff p120}

{Rotator cuff muscles from 4 angles}

{Rotator Cuff p 121}

{Infaspinatus & Teres Minor}

{Supraspinatus p122}

{Supraspinatus sitting in the Supraspinatus Fossa}

{Subsacpularis p 123}

{Subscapularis This is the back part of the shoulder blade (Scapula). We are seeing it from the front of the chest with the ribs removed. Notice the entire scapula is occupied and it attaches to the front (Anterior) portion of the head of the Humerus}

{Rotator Cuff p124}

{Infraspinatus / Teres Monor p 125}

{ Infraspinatus and Teres Monor}

{Rotator Cuff Exercises p 126}

{Rotator Cuff p127}

This entry was posted in Deltoids Shoulders on May 27, 2014 by admin | Open »

Deltoid- Shoulder Muscle

See Exercises

(Also See Rotator Cuff Injuries)

: Deltoid muscle splits into 3 regions, according to the direction the fibers run. Front-Side-Rear (Anterior-Lateral-Posterior}

: Anterior Deltoid fibers will cause localized pain that sometime travels down the side when used

: The Posteriro Deltoid fibers will cause localized pain and usually noticed when contracting or using it

: The deltoid has three different fiber arrangements and will produce three different referred pain patterns. It easy to hurt the shoulders because most they can be over trained especially when shoulders are exercised on a different day from the chest workout. Always do chest and shoulders together on the same day.

: The deltoid has three different fiber arrangements and will produce three different referred pain patterns. It’s easy to hurt the shoulders because they can be over trained especially when shoulders are worked on a different day from the chest workout. Always do chest and shoulders together on the same day.

{Deltoid Page 118}

{Deltoid in 3d. Notice the 3 different fiber arrangements that are separating the deltoid into the three regions Front-Side-Back (Anterior-Lateral-Posterior}