First day of School!!
Musician's Health & Movement Institute
11 Sep 26Standard Anatomical Position - standing upright, legs together, arms supinated
All terms, planes, and movements refer back to this position
Anatomical Directions & Terms
anterior or ventral - from, in, or toward the front
posterior or dorsal/dorsum/dorsi - from, in, or toward the back
superior - above or upwards
inferior - below or downwards
medial - toward the midline
lateral - toward the side
proximal - closer to the body, proximal interphalangeal joint
distal - away from the body, distal interphalangeal joint
superficial - near the surface of the body
deep - further into the body
Hands & Feet
plantar - sole of the foot
palmar - palm of the hand
dorsum - often used to describe the back of the hand or foot
ankle supination requires ankle inversion, plantar flexion, and adduction (see below)
ankle pronation requires ankle eversion, dorsiflexion, and abduction (see below)
Planes of the Body
sagittal plane - bisects the body symmetrically, divides the body into left and right halves
sagittal movements travel along this plane (curl into a ball)
trunk flexion - bow to your audience
trunk extension - back bend
elbow flexion - bicep curl
elbow extension - straightening the arm
knee flexion - hamstring curl
knee extension - straightening the leg
palmar flexion or flexion of the wrist - toward the palm (toward the keyboard)
dorsiflexion or extension of the wrist - toward the dorsum (away from the keyboard)
plantar flexion or flexion of the ankle - toward the plantar (toward the pedal)
dorsiflexion or extension of the ankle - toward the dorsum (away from the pedal)
coronal plane - divides the body into anterior and posterior halves
coronal movements travel along this plane (snow angels)
abduction of the leg or arm - moving limbs away from the body
adduction of the leg or arm - moving limbs toward the body
these are called "a-b-duction and adduction" because they sound so similar
lateral flexion of the spine - reaching sideways to the ground
ankle inversion - plantars face one another
ankle eversion - plantars face away from one another
transverse plane - divides the body into superior and inferior halves
transverse movements are the only movements that twist or rotate (owl head)
rotation of the spine
rotation of the hip joint
rotation of the knee joint (even though it's mostly a hinge joint in sagittal)
wrist supination - ulna and radius parallel
wrist pronation - ulna and radius cross
Scapulae Motions
scapulae - floating bones along the back that connect the clavicle and humerus
elevation - upwards
depression - downwards
retraction - medial, toward one another
protraction - lateral, away from one another
upward rotation - as the arm abducts in the coronal plane
downward rotation - as the arm adducts in the coronal plane
they're operated by the following 25 muscles:
biceps brachii
coracobrachialis
deltoid
infraspinatus
latissimus dorsi
levator scapulae
omohyoid
pectoralis major
pectoralis minor
rhomboid major
rhomboid minor
serratus anterior
sternocleidomastoid
sternohyoid
subclavius
subscapularis
supraspinatus
teres major
teres minor
trapezius (3)
triceps brachii (3)
Opposition
thumbs reaching across the hand to touch other fingertips, especially 5
12 Sep 26
It's practical to study a standard body
In reality, our bodies are all different and also shaped by how we've used them
They're not uniform; for example, some people have more vertebrae or ribs
Skeleton (206)
axial skeleton (80)
cranium (29)
cranial bones (8)
facial bones (14)
middle ear bones (6)
hyoid (1)
thorax (25)
sternum (1)
costae (24)
spine (26)
vertebrae (24)
sacrum (1)
coccyx/os coccygis (1)
appendicular skeleton (126)
shoulder girdle (4)
clavicula (2)
scapula (2)
pelvis (2)
os coxae (2)
ilium
ischium
pubis
upper limb (60)
humerus (2)
ulna (2)
radius (2)
hand bones (54)
carpals (16)
metacarpals (10)
phalanges (28)
proximal
middle
distal
lower limb (60)
femur (2)
patella (2)
tibia (2)
fibula (2)
foot bones (52)
tarsals (14)
metatarsals (10)
phalanges (28)
proximal
middle
distal
Spine (breakfast, lunch, cocktail hour 7, 12, 5)
cervical spine - neck, C1-C7
C7 often sticks out a bit more
thoracic spine - chest, T1-T12
T1-T7 are attached to 7 pairs of true ribs, which are attached to the sternum
T8-T10 are attached to 3 pairs of false ribs
T11-T12 are attached to 2 pairs of floating ribs
lumbar spine - lower back, L1-L5
vertebrae are cushioned with intervertebral discs
these discs are made of tough tissue with crisscross fibers built for shock absorption
the sacrum is part of the spine, 5 fused bones
it has holes for nerves to pass through
the coccyx is part of the spine, 3-5 semi-fused bones
the coccyx attaches to all the pelvic floor muscles
with excessive tension, our tight pelvic floors pull our tails between our legs
Ball & Socket
before we walked on two feet, we were on all fours
because of this, there are many structural similarities between the arms and legs
hips and shoulders are ball and socket joints
hip - ball is the head of the femur; socket is the acetabulum of the pelvis
acetabulofemeral joint
shoulder - ball is the head of the humerus; socket is the glenoid cavity of the scapula
glenohumeral joint
Synovial Joints
articular cartilage - smooth slippery tissue
covers the ends of bones, reduces friction, absorbs shock, helps bones move smoothly
joint cavity - small space between the bones
this space holds synovial fluid, which lubricates the joint and reduces friction
synovial fluid also nourishes the articular cartilage
joint capsule - a tough, flexible sleeve that surrounds the synovial joint
the joint capsule has two layers:
outer fibrous layer that provides stability
inner synovial membrane produces synovial fluid
out of the joint capsules grows ligaments
Ligaments
ligaments are very strong bands of connective tissue that connect bone to bone
they stabilize joints, prevent excessive movement, and keep bones properly aligned
they're less elastic than tendons
if a bone goes out of joint, it is likely that the ligament has torn
Misc.
intercostals makes sense when you know the costa
iliac crest makes sense when you know the ilium
ulnar deviation makes sense when you know the ulna
ulnar deviation is possible because the ulna and the carpals aren't connected
the wrist joint is between the radius and the carpals
the shoulder girdle is the clavicle and scapula
the patella floats inside a tendon
Introduction to Muscles
we have over 600 muscles, but we won't learn about all of them
muscles can only contract and relax, like a switch
a muscle can NOT cause both flexion and extension; they cannot actively lengthen
it will always try to do all of its functions
if only one function occurs, it's because other muscles are stabilizing
chocolate muscles are not bad muscles; we need them for mobilizing
they are mobilizers instead of stabilizers
3 types of contraction - concentric, eccentric, isometric
origin of a muscle is closer to the midline or higher in the body
insertion of a muscle is further from the midline or lower in the body
insertion is usually attached to the bone that is moving
Abbreviations
simplified origin - SO
simplified insertion - SI
primary function - PF
secondary function - SF
Timani notes - TMN
Pectoralis Major
SO: clavicle, sternum, abdominal fascia
SI: upper humerus
PF: adduction of the shoulder joint
PF: horizontal adduction of the shoulder joint (starting from abducted arm)
SF: medial rotation of the shoulder joint
TMN: chocolate muscle
relax as much as possible to release sound and free the arm
Deltoideus
anterior/clavicular
SO: clavicle
SI: upper humerus
PF: flexion of the shoulder joint
SF: medial rotation of the shoulder joint
mid/acromial
SO: acromion
SI: upper humerus
PF: abduction of the shoulder joint
posterior/spinal
SO: scapular spine
SI: upper humerus
PF: extension of the shoulder joint
SF: lateral rotation of the shoulder joint
TMN: chocolate muscle
needed for specific movements, can be offloaded with push-off
13 Sep 26
Biceps Brachii
"2 headed of the arm" (triceps are 3 headed, quadriceps are 4 headed)
SO: tubercle & coracoid process of the scapula
SI: upper radius & fascia
PF: flexion of the elbow joint
PF: supination
SF: flexion of the shoulder joint
TMN: chocolate muscle
can be offloaded with the back arm-line
Brachialis
SO: mid humerus
SI: upper ulna
PF: flexion of the elbow joint
TMN: caramel muscle
brachialis & supinator are deeper than biceps
Quadriceps Femoris
rectus femoris (middle, largest muscle, covers most of the other 3)
vastus lateralis (lateral side of femur)
vastus medialis (medial side of the femur)
vastus intermedius (in front of the femur, between the other two)
the quadriceps, like the biceps, cross 2 joints
SO: rectus femoris - ilium
SO: all 3 vasti - upper femur
SI: - through patellar ligament to upper tibia
PF: extension of the knee joint
PF: rectus femoris only - flexion of the hip joint
TMN: chocolate muscle
except for vastus medialis, the only quad muscle in caramel
Tibialis Anterior
SO: upper tibia
SI: medial cuneiform
PF: dorsiflexion
SF: inversion of the ankle joint
TMN: chocolate muscle
often undifferentiated from the quads
Fibularis Longus
SO: upper fibula
SI: medial cuneiform
PF: plantar flexion
SF: eversion of the ankle joint
TMN: chocolate and caramel muscles
chocolate for eversion, caramel for supporting transverse arch
Tensor Fascia Latae
SO: iliac crest
SI: iliotibial (IT) band
PF: abduction of the hip joint
PF: medial rotation of the hip joint
TMN: chocolate muscle
leg rotator exercise, frees hip
Adductors
this is a group of 5 main muscles:
adductor longus
adductor brevis
adductor magnus
pectineus
gracilis
SO: pubis
SI: femur; gracilis attaches to upper tibia
PF: adduction of the hip joint
some adductors - flexion of the hip joint
some adductors - extension of the hip joint
some adductors - medial rotation of the hip joint
TMN: chocolate muscle
squeezer exercise, frees breathing with lower chest expansion
Obliquus Externus
SO: outer surface of ribs 5-12
SI: outer lip of iliac crest, linea alba
PF: rotation of the spine
PF: lateral flexion of the spine
TMN: chocolate muscle
can overengage in exhalation
good muscle for lateral arm movements
twisting to the right activates the left external oblique and the right internal oblique
external obliques run in the direction of hands in pockets in front of you
internal obliques run in the direction of hands in pockets behind you
Rectus Abdominis
SO: cartilage of ribs 5-7, xiphoid process of the sternum
SI: pubis
PF: flexion of the spine
TMN: chocolate muscle
can restrict ribs/breathing
Serratus Anterior
SO: ribs 1-9
SI: scapula
PF: protraction of the scapula
PF: stabilization of the scapula
TMN: caramel muscle
stabilizes scapula/shoulder
18 Sep 26
Trapezius
3 parts - upper, middle, lower
upper/descending
SO: occipital bone, nuchal ligament
SI: lateral part of clavicle
PF: elevation of scapula to neutral
PF: stabilization of shoulder girdle
PF: stabilization of the neck through the ligament nuchae
middle/transverse
SO: broad aponeurosis at T1-T4
SI: acromion
PF: retraction of the scapula
PF: stabilization of the scapula during many arm movements
lower/ascending
SO: spinous processes of T5-T12
SI: scapular spine
PF: depress scapula when upwardly rotated
SF: help scapula with upwards rotation
SF: help scapula with posterior tilt
TMN: as a whole, the muscle stabilizes scapulae against the thoracic cage,
stabilizes the neck and shoulder girdle,
provides stability behind the movements of the arm, and
keeps head from moving forwards
Latissimus Dorsi
SO: spinous processes of T7-T12, iliac crest, ribs 9-12, inferior angle of scapulae
SI: upper humerus
PF: adduction of the shoulder joint
PF: extension of the shoulder joint from a flexed position
SF: medial rotation of the shoulder joint
TMN: caramel muscle
activation of the "back arm pit" anchors the arm/shoulder
helps playing chords at piano and bowing for violin and viola
"playing from the back," part of the back arm-line push-off
overuse can restrict shoulder flexibility
Teres Major
SO: scapula
SI: upper humerus
PF: medial rotation of the shoulder joint
PF: adduction of the shoulder joint
TMN: chocolate muscle
overuse can keep arm clenched into the side
lats do not do this clenching
Rhomboideus
2 parts - major and minor, but they do the same thing; minor are superior
SO: rhomboid minor C6-C7; rhomboid major T1-T4
SI: medial border of the scapula
PF: retraction of the scapula
PF: downward rotation of the scapula
TMN: chocolate muscle
often overused to try to create a better posture; over rotates scapulae
serratus anterior is a better stabilizer
SITS muscles
4 parts - supraspinatus, infraspinatus, teres minor, subscapularis
supraspinatus - "above the spine"
SO: supraspinous fossa of the scapula
SI: greater tubercle of the humerus
PF: abduction of the shoulder joint
PF: stabilization of the shoulder joint
infraspinatus - "below the spine"
SO: infraspinous fossa of the scapula
SI: greater tubercle of the humerus
PF: lateral rotation of the shoulder joint
PF: stabilization of the shoulder joint, preventing posterior displacement
teres minor
SO: lateral border of the scapula
SI: greater tubercle of the humerus
PF: lateral rotation of the shoulder joint
PF: like infraspinatus, stabilization of the shoulder joint, preventing posterior displacement
SF: adduction of the shoulder joint
subscapularis
SO: subscapular fossa of the scapula
SI: lesser tubercle of the humerus
PF: medial rotation of the shoulder joint
PF: stabilization of the shoulder joint, preventing anterior glide
TMN: caramel muscle
the infraspinatus is often too tense, weakening/stretching the subscapularis
all the muscles of the rotator cuff stabilize the shoulder joint
they also keep the humeral head in the joint socket
Triceps Brachii
SO: scapula, upper humerus, lower humerus
SI: upper ulna
PF: extension of the elbow joint
PF: extension of the shoulder joint
SF: adduction of the shoulder joint
TMN: deep part is more caramel, other parts are chocolate
important part of the back arm-line
connects ulnar side of hand and wrist through the upper arm and shoulder blade
Extensor Carpi Ulnaris
SO: ulna, lower humerus
SI: ulnar side of 5th metacarpal
PF: dorsiflexion on the ulnar side
PF: ulnar deviation (adduction of the wrist)
TMN: caramel muscle
can control wrist movement without becoming stiff
balances with stronger thenar side of the hand
(there are two more extensors of the wrist: carpi radialis longus & brevis)
Gluteus Medius
SO: below iliac crest
SI: upper femur
PF: abduction of the hip joint
PF: stabilizer for standing, walking, & climbing stairs
anterior part - flexion and medial rotation
posterior part - extension and lateral rotation
TMN: caramel muscle, very good muscle to use
clam exercise, hydrant exercise, standing shuffle
for musicians, very good for stability in standing
this muscle relaxes if we hang into the hip forward position
Gluteus Maximus
SO: sacrum, ilium
SI: upper fibers - IT band lower fibers - upper femur
PF: extension of the hip joint
PF: lateral rotation of the hip joint
TMN: heel walk
chocolate muscle - upper fibers are superficial mobilizers - abduction of the hip joint
caramel muscle - lower fibers are deep stabilizers - adduction of the hip joint
(there is also a gluteus minimus)
connection with the floor through the heel to gluteus maximus, helps with feeling grounded
Hamstrings
3 parts - biceps femoris, semitendinosus, semimembranosus
biceps femoris
SO: ischial tuberosity, mid femur
SI: head of fibula
PF: flexion of the knee joint
PF: extension of the hip joint
SF: adduction of the hip joint
SF: lateral rotation of the knee joint
semitendinosus & semimembranosus
SO: ischial tuberosity
SI: upper tibia & connecting tissue
PF: flexion of the knee joint
SF: medial rotation of the knee joint
TMN: mostly a chocolate muscle
when tight, they pull the pelvis into a posterior tilt in both standing and sitting
can interfere with grounding
Gastrocnemius
SO: lower femur
SI: calcaneal tuberosity (Achilles tendon)
PF: plantar flexion
PF: flexion of the knee joint
TMN: chocolate muscle
can interfere with grounding
Achilles tendon stores kinetic energy like a spring
Soleus
SO: upper fibula, tibia
SI: calcaneal tuberosity
PF: plantar flexion only
TMN: caramel muscle
triceps surae: gastrocnemius & soleus; soleus is under gastrocnemius
helps ground the forefoot, keeps body from falling forwards when standing
stretch with bent knees, as it doesn't cross the knees like the gastrocnemius
if under activated, lack of stability in the ankle joint
20 Sep 26
Sitting Shuffle with Miriam Hlavaty
if our tailbone is tucked, we need to tilt the pelvis anteriorly
place hands underneath pelvis
feel sit bones (ischium) and tilt pelvis back and forth
when they're back, pull glutes away
push one knee in front of the other, slowly, and feel opposite sit bone dig
keep softness in the shoulders
spine is moving side to side - less rotation in the ribcage
next we check for tension in the hip joint
move very slowly and keep pelvis very still
try releasing hip joint in both front and back knee
push away from the pelvis, not the thigh
don't forget to breathe
try lifting arm with a tucked tailbone
then compare with lifting arm from sitting shuffle position
03 Oct 26
Studying for the exam.
Muscle attachments, further simplified
pectoralis major - semicircle of clavicle & sternum to humerus
deltoideus - lateral side of the shoulder girdle (scapular spine) to humerus
biceps brachii - scapula to radius
brachialis - humerus to ulna
quadriceps femoris, rectus femoris - illium to tibia
quadriceps femoris, vastus medialis, intermedius, & lateralis - upper femur to tibia
tibialis anterior - tibia through medial side under foot
fibularis longus - fibula through lateral side under foot
tensor fascia latae - ilium to IT band (iliotibial band, so upper lateral tibia)
adductors - pubis to femur; gracilis goes all the way to tibia
obliquus externus - ribs 5-12 to iliac crest & linea alba
rectus abdominis - cartilage of ribs 5-7 & sternum to pubis
serratus anterior - ribs 1-9 to anterior medial edge of scapula
trapezius - occipital bone & near the spine to superior side of shoulder girdle (scapular spine)
latissimus dorsi - near the spine, iliac crest, ribs 9-12, inferior angle of scapula to humerus
teres major - posterior scapula to humerus
rhomboideus - spine to medial border of scapula
SITS, supraspinatus, infraspinatus, teres minor - posterior scapula to humerus
SITS, subscapularis - anterior scapula to humerus
triceps brachii - scapula & humerus to ulna
extensor carpi ulnaris - ulna & humerus to 5th metacarpal
gluteus medius - iliac crest to femur
gluteus maximus - sacrum & ilium to IT band and femur
hamstrings, biceps femoris - ischium & femur to fibula
hamstrings, semitendinosus & semimembranosus - ischium to tibia
gastrocnemius - femur to achilles tendon
soleus - fibula & tibia to achilles tendon
08 Oct 26
Lovely lesson with Christine Moulton! (https://www.christinemoulton.com/)
I chose a page of the Hubler Concert Piece for 4 Horns that I don't know very well.
Before we began, I explained that:
I have tight hamstrings and a history of lower back pain
My pecs and biceps tend to overactivate
My breathing is often restricted
My thoracic spine needs to be cracked after I practice
My shoulders can be hunched forwards
My head and neck can be pushed forwards
We began with the seated shuffle; I should do this every time.
The more we do these exercises, the deeper the body understands them.
Next, we combined the back arm-line push-off and the release from bouncing on the wall.
In the back arm-line push-off, we monitored for soft pecs and activated triceps.
My left pec wouldn't let go, especially for chains of octaves.
We discussed rolling it out with a yoga therapy or lacrosse ball.
We compared playing with tight pecs and playing with the back arm-line.
For bouncing at the wall, we made sure to focus on releasing the arms.
We released the biceps and the pecs after each push off - fire, release, fire, release.
We also practiced with the hands falling onto the wall in different places.
We focused on bouncy with back arm-line action, feeling all of the carpals and all of the release.
Notice the connection between the back arm-line and bouncy.
My lower back has a lack of integrity, so we explored the iliacus exercise.
When the iliacus is working well, it places the pelvis in a balanced and natural position.
Before beginning the iliacus, we want to be sitting forwards a little.
The pelvis must be absolutely stable; the pelvic floor can be engaged.
The transversus must be deliberately activated, and internal obliques will join.
The quads should be as relaxed as possible, and the leg should be very heavy.
From here, we addressed the rib thrust and did the exploration chest rest.
For the chest rest, a pad should be placed under the sacrum.
Relax until the back feels like a hammock; the eyes may want to close.
To exit the chest rest, lift the hips and remove the pad.
Then hug knees to chest, roll to the side, and push yourself up.
I should try this every day, as I've been rib thrusting for a quarter of a century.
My voice became more resonant!!
Notice the connection between the iliacus and chest rest.
My assignments:
1. Practice the seated shuffle regularly, especially every time sitting down.
This improves grounding and stability.
2. Practice the back arm line push-off exercise, monitoring the chest to keep it soft.
Feel the line of force through the tricep and shoulder blade.
3. Do the bouncing on the wall exercise, focusing on the push-off with the carpals.
Release the arms to enhance the back arm line for piano playing.
4. Use a lacrosse ball or similar to work on tense areas, being mindful not to overdo it.
5. Practice the iliacus/transversus exercise (lifting a heavy leg while stabilizing the torso).
This improves pelvic stability and engages the transversus.
6. Incorporate the chest rest exploration daily, using a pad or pillow under the sacrum.
This relaxes the rib thrust and opens the back (softening the overactive erector spinae).
Concentric contraction - "towards the center"
proteins myosin and actin slide past each other to shorten the muscle fibers
a motor neuron triggers a chemical reaction at the neuromuscular junction
in a concentric contraction, myosin heads bind to actin filaments
they form cross-bridges that pull muscle fibers together
Eccentric contraction - "away from the center"
myosin and actin form and release cross-bridges
the muscle acts like a brake, slowing down movement from external forces
during eccentric contraction, the protein tintin contributes to muscle stiffness
Isometric contraction - "same length"
myosin and actin still engage in cross-bridge cycling, but the muscle holds a fixed position
Agonist - "prime mover"
Antagonist - opposes the agonist
Synergist - assists the agonist
Fixator or stabilizer - holds a bone or joint steady so the agonist can work effectively
Example: elbow flexion
Agonist - biceps brachii & brachialis
Antagonist - triceps brachii
Synergist - flexor digitorum superficialis & brachioradialis
Fixator - rotator cuff stabilizes shoulder
Pectoralis Minor SO: ribs 3-5
SI: coracoid process
PF: anterior tilt of the scapula
PF: depression of the scapula
SF: protraction of the scapula
TMN: chocolate muscle, despite being deep
if the pec minor pulls the scapula towards the ribs, breathing is restricted
if the scapula is stable, (serratus anterior & trapezius)
the pec minor pulls the ribs up and forwards, assisting with breathing
Intrinsic Hand Muscles
Interossei - palmar & dorsal
SO & SI: between metacarpal bones
PF: dorsal interossei abduct fingers
PF: palmar interossei adduct fingers
PF: together, they flex the MCP and extend PIP & DIP
Lumbricals
SO: tendons of flexor digitorum profundus
SI: base of metacarpals
PF: pull on fascia around the finger, sending information (proprioception)
PF: flex the MCP and extend PIP & DIP
Thenar group - abductor pollicis brevis, flexor pollicis brevis, opponens pollicis
SO & SI: thenar eminence
PF: opposition, abduction, & flexion of the thumb
Hypothenar group - abductor digiti minimi, flexor digiti minimi brevis, opponens digiti minimi
SO & SI: hypothenar eminence
PF: opposition, abduction, & flexion of the 5th finger
TMN: very chewy, very caramelly
(these are seriously your best friends)
The thenar & hypothenar groups are connected through fascia at the base of the hand
When activated, they encourage a 3-dimensional shape
Belly Up Belly Down with Christine Moulton
tabletop position, spine not sagging or arching in upper or lower spine
with a hand on the belly, let all the viscera relax
then draw the navel in
transverse abdominis is primary in exhalation and a stabilizer
it should not interfere with the ability to speak
in this exercise, we are relaxing muscles that we don't need
then activating the transversus very specifically
then we transferred the exercise to a seated position
find a neutral spine, no rib thrust or slouching
sit just in front of the heaviest part of the sit bones
in the seated shuffle, sense "belly in" transversus, draw navel to spine
other visuals that may be helpful - zip up a tight pair of jeans
or pretend you're pulling the ilium together (which is impossible)
drawing up the pelvic floor will automatically fire the transversus
when we're standing or sitting in balance, our transversus will be activated
sit with belly down and lift arms - search for stabilization is up (deltoids, neck, throat)
compare with belly in and lift arms - stabilization is in place and arms are free
the transversus needs to be on, to some degree, all the time
the belly does not need to pooch out for air to come in
O: lateral condyle of the femur
I: anterior side of the tibia
PF: rotates the tibia medially relative to the femur
PF: stabilizes the knee, helps unlock the knee while standing
5 muscles that cause medial rotation of the shoulder joint:
latissimus dorsi
pectoralis major
deltoideus anterior
subscapularis
teres major
SITS - main stabilizer of shoulder joint, keeps the humeral head in the joint socket
Shoulder joint (glenohumeral) is a cornerstone for what happens with the fingers
PF: supraspinatus - abduction
PF: infraspinatus - lateral rotation, prevents posterior displacement
PF: teres minor - lateral rotation, prevents posterior displacement, adduction
PF: subscapularis - medial rotation, prevents anterior glide
can review SITS from 19 Sep 26
Iliopsoas - these two muscles look like they have the same lower attachment point
iliacus
PF: hip flexion
psoas
PF: stabilization of spine (attaches to T12-L5 and vertebral discs)
SF: helps the iliacus in the first part of hip extension
SF: stabilizes the ball of the femur into the acetabulum cavity
SF: positions the pelvis
Intercostals
PF: expands ribcage to assist in inhalation
PF: diagonal stabilization of ribcage when walking
PF: also helps to stabilize ribcage (obvious when you're holding your breath)
Biceps
O: short head - coracoideus, "raven's beak"
O: long head - joint capsule in the glenohumeral joint
I: medial side of upper radius & lower arm fascia
Triceps
O: superior lateral scapula
O: posterior humerus, 2 places
I: posterior ulna
Erector Spinae, group of 3 muscles
"I Like Standing" - iliocostalis, longissimus, spinalis
often overused - chest rest
Rotators of the Spine
deeper than erector spinae, do segmental rotation, extension, and stabilization
rotatores - rotate
multifidus - many tiny muscles, like a school of fish; cannot isolate one
3 Groups of Finger Movers
intrinsic hand muscles
PF: flexion, abduction, and adduction of MCP
PF: extension of DIP & PIP
PF: stabilization of the arches of the hand
flexors (extrinsic hand muscles), anterior lower arm
PF: flexion of the wrist, DIP, & PIP
extensors (extrinsic hand muscles), posterior lower arm
PF: extension of the wrist, DIP, PIP, & MCP
3D Breathing (Under 4-Part Breathing) with Ellen Seligman
target this exercise to where there is less movement in the thorax
stand or sit, finding an aligned position
tie a scarf around different places in the chest, one at a time: upper ribs, mid ribs, lowest ribs
breathe deeply into the scarf
don't be afraid of high breathing; allow shoulders to rise
this targets the intercostals & diaphragm directly
the transversus abdominis will support, and the serratus anterior will stabilize the shoulders
repeat exercise without scarf, breathing into the back of the hands instead
do you sense a change in your breathing?
the lower ribs have a bucket handle design
the upper ribs have a pump handle design
belly breathing exercise to target the diaphragm, psoas, & anterior longitudinal ligament
lie on your back and allow the transversus abdominus to relax
belly breathe
lie on your stomach with one hand on your sacrum and one on your thoracic spine
feel the distance between your hands increase as you breathe
try sitting or standing, inviting the same lengthening along your spine
as you change positions, you do not have to maintain belly breathing
