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
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 10-12 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
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
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
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
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
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 NFPT.com @askandytheskeleton BeverlyHosford.com 7