Anatomy - Reconnect with your Spine Muscles by NFPT Idea World 2016 : Session 449 Friday July 15th 9:40-11:30am Beverly Hosford, MA
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1 Anatomy - Reconnect with your Spine Muscles by NFPT Idea World 2016 : Session 449 Friday July 15th 9:40-11:30am Beverly Hosford, MA Posture Core Anatomy Awareness Action 1. Anatomy *Know the muscle attachments. *You don t have to memorize actions or exercises when you know where muscles live. 2. Awareness *Locate the muscle attachments on yourself and palpate them. *Close your eyes and use small movements to feel the muscles contracting. *Locate the muscle attachments on other people. 3. Action *Contract the muscle using isolated exercise. *Bring the attachments of a muscle closer together with resistance. *Move slowly and hold positions to feel the muscle contracting. BeverlyHosford.com 1
2 Abdominal Muscles Rectus Abdominus External Oblique (Hands in pockets) Internal Oblique (Makes an X with E.O.) Transverse Abdominus (Corset, belt) Psoas Major Iliacus Costal cartilage Xyphoid of sternum Anterior lateral ribs 5-12 Anterior ribs Xiphoid of sternum Pubic crest Lesser trochanter femur (superior medial bump) Lesser trochanter femur (superior medial bump) Pubic crest Pubic tubercle Inguinal ligament TLF Inguinal ligament TLF Costal cartilage ribs 7-12 Bodies of T12-L5 Anterior Ilium Psoas Minor Bodies of T12-L1 Pubic crest Pyramidalis Pubic symphysis Pubic crest Sternalis Manubrium of sternum Xyphoid of sternum Costal cartilage T = Thoracic vertebrae L = Lumbar vertebrae TLF = Thoracolumbar fascia (connective tissue from lumbar region) BeverlyHosford.com 2
3 Posterior Rib Muscles Latissimus Dorsi Quadratus Lumborum (rib curtain) Intertubercular groove on humerus (medial between lesser & greater tubercles) 12th rib TP L1-L5 Inferior angle scapula Last 3-4 ribs SP T7-T12 & TLF (L1-L5) Iliac Crest Serratus Posterior Superior (upside down V) SP C7-T3 Upper borders of ribs 2-5 Serratus Posterior Inferior (right side up V) Iliocostalis (Ribs) Longissimus (TP-Rib) Inferior ribs 9-12 Posterior ribs 1-12 Mastoid of temporal TP C1-C7 TP T1-12 SP T11-L2 TP lower cervicals TP L1-L3 Sacrum & Iliac Crest TP T1-T5 Ribs 3-12 Sacrum & Iliac Crest C = Cervical vertebrae T = Thoracic vertebrae L = Lumbar vertebrae SP = Spinous process of vertebrae (one on each pointing posterior) TP = Transverse process of vertebrae (two on each pointing lateral) TLF = Thoracolumbar fascia (connective tissue from lumbar region) BeverlyHosford.com 3
4 Posterior Vertebral Muscles Semispinalis (SP-TP spans 3-4 levels) (Cervical & Thoracic) Multifidus (SP-TP spans 2-4 levels) (All vertebrae into sacrum) Rotatores (SP-TP spans 1-2 levels) (All vertebrae) Interspinalis (between SP) (Lordotic curves) Intertransversaii (between TP) (Lordotic curves) SP C4-T1 SP C2-L5 SP C2-L5 SP C2-T3 SP T12-L5 TP C2-C7 TP L1-L5 TP C7-T12 TP C4-Sacrum MP L1-L5 TP C3-L5 Spinalis SP C2-L5 Starts in middle T8-T10, T7-T11, T6-T12, T5-L1, T4-L2 C = Cervical vertebrae T = Thoracic vertebrae L = Lumbar vertebrae SP = Spinous process of vertebrae (one on each pointing posterior) TP = Transverse process of vertebrae (two on each pointing lateral) MP = Mammillary process of vertebrae (in lumbar only, extends from TP) BeverlyHosford.com 4
5 Breathing Muscles Diaphragm Inner surface ribs 6-12 Bodies L1-L3 Inner surafce xyphoid process Central tendon fuses with pericardium (heart sac) Intercostals Between all ribs BeverlyHosford.com 5
6 EXERCISES *Do one side at a time to compare. *Spend more time on weaker side. *Work both sides together if symmetrical. *Repeat 5-10 times or until fatigued. (use body awareness) Pelvic Tilts *Supine, seated or standing *Find neutral spine from within Torso Rotation *Use to stretch or for strengthening *Seated, use chair back for resistance V-Sit back *Seated at 10, 20, 30, 40, etc. degrees *Neutral, right rotation & left rotation Sidebend *Lying supine, press legs into resistance (couch, doorway) *Create bend - not kink - in vertebrae One leg up one down *Lying supine *Flex one hip 2 inches, press other down (extension) *Flex spine slightly if comfortable Superman *Lying prone, extend spine slowly *Neutral, right rotation & left rotation Breathing *Supine, seated or standing *Place hands on ribs over intercostals *Close your eyes and breathe in for 5 out for 5 BeverlyHosford.com 6
7 Action is movement with intelligence. B.K.S. Iyengar Review the spine on Andy with play-doh one more time: BeverlyHosford.com/spine Stay in Touch! Beverly Hosford, MA BeverlyHosford.com BeverlyHosford.com 7
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