Splendid Tea Party V

Timani Certification Course Journal & Notes Year 1

First day of School!!

Musician's Health & Movement Institute

11 Sep 26

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, 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 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

    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

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

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

19 Sep 26

SITS muscles

    4 parts - supraspinatus, infraspinatus, teres minor, subscapularis

    supraspinatus

        SO: supraspinous fossa of the scapula

        SI: greater tubercle of the humerus

        PF: abduction of the shoulder joint

    infraspinatus

        SO: infraspinous fossa of the scapula

        SI: greater tubercle of the humerus

        PF: lateral rotation of the shoulder joint

    teres minor

        SO: lateral border of the scapula

        SI: greater tubercle of the humerus

        PF: lateral rotation of the shoulder joint

        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

    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

    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

        SITS - supraspinatus/teres minor = abduction/adduction of the shoulder joint

        SITS - infraspinatus/subscapularis = lateral rotation/medial rotation of the shoulder joint

    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

10 Oct 26