First day of School!!
Musician's Health & Movement Institute
Standard 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, plantarflexion, 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
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
they're operated by 25 muscles
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
Opposition
thumbs reaching across the hand to touch other fingertips, especially 5
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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
cranium
clavicula, scapula, sternum, costae
humerus, ulna, radius, carpals, metacarpals, phalanges (proximal, middle, distal)
spine (cervical, thoracic, lumbar), sacrum, coccyx or os coccygis
ilium
femur, patella, tibia, fibula, tarsals, metatarsals, phalanges (proximal, middle, distal)
the heel is a huge tarsal called the calcaneus
all phalanges are labeled like piano fingering
Spine
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
shoulder - ball is the head of the humerus; socket is the glenoid cavity of the scapula
Synovial Joints
the ends of these bones are covered in articular cartilage, which is smooth and slippery
it absorbs shock and reduces friction so bones can move smoothly against each other
between the bones is a small space called the joint cavity
this space holds synovial fluid, which lubricates the joint and reduces friction
synovial fluid also nourishes the articular cartilage
the joint capsule is a tough, flexible sleeve that surrounds the synovial joint
the joint capsule has two layers:
the outer layer provides stability
the inner synovial membrane produces synovial fluid
out of the joint capsules grows ligaments
Types of Synovial Joints
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 because it 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 coating 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
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 lifted arm)
SF: medial rotation of the shoulder joint
TMN: chocolate, relax as much as possibly to release sound and free the arm
Deltoideus
3 parts - anterior, mid, posterior
SO: clavicle, acromion, scapular spine
SI: upper humerus
anterior/clavicular
PF: flexion of the shoulder joint
SF: medial rotation of the shoulder joint
posterior/spinal
PF: extension of the shoulder joint
SF: lateral rotation of the shoulder joint
mid/acromial
PF: abduction of the shoulder joint
TMN: chocolate, needed for specific movements, can be offloaded with push-off
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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, can be offloaded with the back arm-line
Brachialis
SO: mid humerus
SI: upper ulnar
PF: flexion of the elbow joint
TMN: caramel; 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; 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, except for vastus medialis, the only quad muscle in the caramel
Tibialis Anterior
SO: upper tibia
SI: medial cuneiform
PF: dorsiflexion
SF: inversion of the ankle joint
TMN: chocolate, often undifferentiated from the quads
Fibularis Longus
SO: upper fibula
SI: medial cuneiform
PF: plantar flexion
SF: eversion of the ankle joint
TMN: 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, leg rotator exercise, frees hip
Adductors
this is a group of 6 main muscles:
adductor longus
adductor brevis
adductor magnus
pectineus
gracilis
obturator externus
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, 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, 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, can restricts ribs/breathing
Serratus Anterior
SO: ribs 1-9
SI: scapula
PF: protraction of the scapula
PF: stabilization of the scapula
TMN: caramel, stabilizes scapula/shoulder





















