John The Bodyman | Page 2 of 8 | He Pumps You Harder

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

: My suggestion with this area is apply Ice. It’s usually injured by over use. So, rest, ice, elevation, compression sock and anti-inflammatory should help this muscle.

: EDB is a muscle on the upper surface of the foot that helps extend metatarsals 2 through 4.

: 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.

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.

: This illustration show the relation of the Gracilis with the other Ad-ductors

: 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.

: These strectes shown will help increase the gracilis’ range of motion an releive the pain when injured.

: RX is always Ice 30 minutes 2x day on the painful area of the groin, anti inflammatory, and stretch.

: 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.

The palmaris longus muscle runs from your medial epicondyle – inner side your elbow – to the inner side of your hand.

Pain: Pain, tenderness, swelling, warmth, or redness on the underside of the wrist.

Pain that gets worse when bending the wrist, especially against resistance or when turning the palm down against resistance. It is mostly localized with some pain developing on the lateral portion of the wrist.
Pain with gripping.
Limited motion of the wrist.
Crackling sound (crepitation) when the tendon or wrist is moved or touched.
Numbness in part of the palm of the hand.

RX: Rest, Ice and maybe even a wrist brace

: 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.

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.

Advanced – 3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,
•Monday Chest and Shoulders (Heavy)
•Tuesday Legs (Light)
•Wednesday Back and Arms (Heavy)
•Thursday Chest and Shoulder (Light)
•Friday Legs (Heavy)
•Saturday Back and Arms (Light)
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