Term
PECTORALIS MAJOR (UPPER CHEST)ANTERIOR
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Definition
The Pectoralis Major is primarily responsible for movement of the shoulder joint and they are key in pushing and throwing movements, such as:
- Throwing a ball
-Lifting a child
-Flapping the arms like a bird’s wing
-Rotating the arm
The Pectoralis Major is also responsible for assisting in deep breathing and keeping the arm attached to the trunk of the body. The Pectoralis Minor assists in moving the scapula (collar bone)
Opposing Muscle: Upper Chest and Upper Back:
Agonist:Pectoralis Major Antagonist:Trapezius/Rhomboids |
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Term
DELTOIDS (SHOULDER) ANTERIOR
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Definition
The Shoulder is a ball-and-socket joint that allows us a tremendous amount of movement and flexibility.
The deltoids originate on the clavicle (collarbone) and from two places on the scapula (the shoulder blade); they then cross over the shoulder area; finally, they insert into the Humerus (upper arm bone).
The Deltoids act as stabilizers and movers of the shoulder.
They have three parts: the anterior, the medial, and posterior. These three give that round look to your shoulder.
The deltoids work together to help us move our arm in several ways:
-At the front of the shoulder, they flex and rotate the upper arm.
-In the middle, they abduct our arm (take it out to the side).
-In the back, they allow us to extend our arm backwards and to swing our arm.
Opposing Muscle: Shoulder and Upper Back: Agonist:Deltoids
Antagonist:Latissimus Dorsi |
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Term
BICEPS (UPPER ARM) ANTERIOR
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Definition
The Biceps (usually referred to as "the bicep") was given that name because it has two heads. Most people know that it lies on the upper arm between the shoulder and the elbow. Both heads originate on the scapula and together they attach to the upper forearm. Even though the biceps cross both the shoulder and elbow, its primary function is at the elbow where it flexes and/or turns the forearm.
Opposing Muscle: The Upper Arm (Movement of the Elbow):
Agonist:Biceps
Antagonist:Triceps |
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Term
Internal Obliques (ABDOMINALS)ANTERIOR
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Definition
The Internal Obliques run along the side of your body diagonally from the pelvis and ribs to the rear of the rectus abdominis. They provide a layer of support over the TVA and act as an opposing muscle to the diaphragm, helping to reduce the volume of the chest cavity during exhalation and increasing volume during inhalation.
Opposing Muscle: Stomach and Lower Back: Agonist:Abdominals
Antagonist:Erector Spinae |
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Term
EXTERNAL OBLIQUES (ABDOMINALS)ANTERIOR
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Definition
Abdominals:The External Obliques pull the chest downwards and compress the abdominal cavity. They also have limited actions in both flexion and rotation of the spine. Working together, the Obliques also help to turn the rib cage.
Opposing Muscle: Stomach and Lower Back: Agonist:Abdominals
Antagonist:Erector Spinae |
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Term
RECTUS ABDOMINIS (ABDOMINALS)ANTERIOR
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Definition
The Rectus Abdominis runs from the breastbone and fifth, sixth and seventh ribs to the top of the pubic bone. It flexes the lower back, assists with breathing, and assists in respiration. You’re very grateful to have it working — and working well — when you get out of bed in the morning, but it is not as critical for posture as the other abdominal muscles. When people talk about having a "washboard" look, they are talking about this muscle.
Opposing Muscle: Stomach and Lower Back: Agonist:Abdominals
Antagonist:Erector Spinae |
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Term
QUADRATUS LUMBORUM (CONTRIBUTES/AIDS TO HIP MOVEMENT)ANTERIOR
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Definition
Quadratus Lumborum muscles or QLs for short, are found on either side of the lumbar spine (lower back) and are important core muscles that help stabilize the lower back. They essentially connect the lower spine to the pelvis and assist with movements like side bending and ‘hiking’ the hip. They attach to the iliac crest (top of the hip bone), the transverse processes of the L1- L4 (Lumbar Vertebrae) and the twelfth Rib (Your Last Rib). Essentially they connect the hip to the lumbar spine and the lowest part of the rib cage.
-Extends, stabilizes, and laterally flexes the lumber spine
-Lifts the hip
-Aids in breathing
Hip Movement:
Hip Abduction is another movement where an altered movement pattern can develop in the hip. The Gluteus Medius Muscle is the Primary Muscle responsible for Hip Abduction. The Synergist Muscles are the Iliopsoas, Piriformis, Tensor Fasciae Latae, Quadratus Lumborum and Rectus Femoris. The Hip Adductor muscles are the Antagonists to the Glutues Medius.
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Term
ILIOPSOAS (Hip Flexion and Extension)ANTERIOR
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Definition
Iliopsoas Major and Iliacus: Iliopsoas
When you think of the hard work the hips have to do, every day, day in and day out, it’s not particularly surprising that sometimes they get hurt...or even wear out! Moving the hip involves many muscles, but the two workhorses are Iliacus and Psoas major. These two muscles combined are sometimes referred to as Iliopsoas.
For our purposes here, you can ignore the other muscles identified on the diagram above, and just zero in on Psoas major and Iliacus. (See Adductors for information about other muscles.)
Psoas major, begins at the 12th thoracic and 5th lumbar vertebrae. It reaches all the way down to the upper part of the femur (leg bone). That’s a long, big muscle and this muscle helps to flex both the hip and the spine.
Iliacus begins at the Iliac crest (right at the top of the Ilium which is that part of our hip we are most aware of and we usually call it the “hip bone”) and inserts at the same place as Psoas major: a special bump or protrusion called the lesser trochanter of the femur. Iliacus has the same job as psoas major: flex the hip and the spine.
Opposing Muscle: Hip (Flexion and Extension):
Agonist:Iliopsoas
Antagonist:Gluteus Maximus |
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Term
TENSOR FASCIAE LATAE (Hip Abductor Muscle)ANTERIOR
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Definition
The Tensor Fasciae Latae works in Synergy with the Gluteus Medius and Gluteus Minimus muscles to abduct and medially rotate the Femur. The TFL is a hip abductor muscle. Abductors are any muscles which draw a body part away from the median of the body. For example, the hip abductor muscles are located in the buttocks region on both sides of the body. Their names are: 1) Gluteus Maximus, 2) Gluteus Medius, 3) Gluteus Minimus, and 4) Tensor Fascia Lata. The first three muscles are discussed in the article titled The Glutes. The Hip Flexors also help to move the leg away from the body.
Opposing Muscle: Hip (moving leg out to side):
Hip Adductor Muscles: 1) Adductor Brevis, 2) Adductor Longus 3) Adductor Magnus, and 4) Sartorius.
Hip Abductor Muscles: 1) Gluteus Maximus, 2) Gluteus Medius, 3) Gluteus Minimus, and 4) Tensor Fascia Lata. |
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Term
ADDUCTORS (Thigh Muscles)ANTERIOR
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Definition
Adductors are any muscles which help to draw a body part toward the median of the body. There are adductor muscles in various parts of the body to assist in that movement. To move the leg toward the midline, these muscles are helpful.
Four muscles on the inside of the thigh are quite large and considered to be important adductors. They are: Adductor Brevis, Adductor Longus, Adductor Magnus, and Sartorius.
These muscles originate in various areas of the pelvis and insert into the femur or the tibia.
Their primary function is to adduct the thigh (i.e. bring the leg toward the midline of the body), but they also assist in flexing and medially rotating the thigh.
Opposing Muscle: Hip (moving leg out to side):
Hip Adductor Muscles: 1) Adductor Brevis, 2) Adductor Longus 3) Adductor Magnus, and 4) Sartorius.
Hip Abductor Muscles: 1) Gluteus Maximus, 2) Gluteus Medius, 3) Gluteus Minimus, and 4) Tensor Fascia Lata. |
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Term
QUADRICEPS (The Front of the Thigh)ANTERIOR
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Definition
Four muscles are included in the Quadriceps (often referred to as The Quads). They are located at the front of the thigh between the hip and the knee.
They are:
-Vastus Medialis;
-Vastus Lateralis;
-Vastus Intermedius
-Rectus Femoris.
The Quadriceps which begin with "Vastus" attach to the front of the tibia (bottom leg bone) and originate at the top of the femur (thigh bone). The Rectus Femoris, however, crosses the hip joint and begins on the pelvis. Together, the Quadriceps straighten the knee, but the Rectus Femoris flexes the hip because it crosses the hip joint as well as the knee.
Opposing Muscle: Thigh (extension and flexion of the knee):
Agonist: Quadriceps
Antagonist: Hamstrings |
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Term
Tibialis Anterior (Lower Leg: The Shin)ANTERIOR
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Definition
On the front of the lower leg is the Tibialis Anterior (TA). We usually refer to this area as the shin. The TA begins in the upper level of the tibia (bone) and inserts into the bones of the foot. This muscle helps us to dorsiflex and invert the foot.
The TA aides us in many activities, including walking, running, hiking, kicking a ball — essentially, any activity that requires us to move the leg or keep it vertical. It stabilizes the ankle as the foot hits the ground while walking, and then acts later to pull the foot clear of the ground during the swing phase.
Lower Leg (standing, running):
Antagonist: Tibialis Anterior
Agonist: Gastrocnemius and Soleus |
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Term
Trapezius and Rhomboids (Upper Back)POSTERIOR
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Definition
Trapezius is a large muscle located in the back, from the base of the head, to the end of the scapula, and then along the spine to almost the middle of the back.
What do they do for us?
The Trapezius:
-Upper fibres raise the scapula;
-Middle fibres pull in and pull the shoulder blades toward the vertebral column; and,
-Lower fibres lower the scapula if it is fixed in place.
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The Rhomboids — there is a Rhomboid Major and a Rhomboid Minor — are two muscles on the back that connect to the scapula and the spinal column. The Rhomboid Major is in the shape of a quadrilateral.
The minor and major Rhomboids act together with the middle Trapezius fibers to pull the shoulders back. The Rhomboids also stabilize the scapula when the arm is lowered against resistance.
Opposing Muscle: Upper Chest and Upper Back: Pectoralis Major and Trapezius/Rhomboids |
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Term
TRICEPS (UPPER ARM)POSTERIOR
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Definition
The Triceps brachii muscle (which is Latin for "three-headed arm muscle") is the large muscle on the back of the upper limb. When you straighten your arm, you are using your triceps.
The three heads are:
-The Long Head originates in the scapula. It extends to two muscles: Teres Minor and Teres Major.
-The Medial Head originates from three areas, including the Humerus. It is mostly covered by the other two heads.
-The Lateral Head originates from the Humerus.
Opposing Muscle:
Upper Arm (movement of the elbow): The Upper Arm: The Biceps and the Triceps |
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Term
LATISSIMUS DORSI (UPPER BACK)POSTERIOR
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Definition
Latissimus Dorsi This Latin term means “widest back muscle” and, not only is it a very large muscle, but also it’s an important one because of its connection to the arm.
Origin and Insertion:
-All its fibers originate from places along the thoracic and lumbar spine, the lower ribs, and the crest of the pelvis.
-The tendon gathers together in a spiral fashion and inserts in the upper part of the humerus (upper arm bone).
-Although the fibres for this muscle are in the back, it is usually considered a shoulder and arm muscle.
Function: The Latissimus Dorsi is a very powerful muscle. It allows us to move our arm in several ways. It is involved in any strong movements of the arm, such as the downward arm movements in swimming or climbing. It helps in extension, adduction and medial rotation of the arm.
Opposing Muscle:
Shoulder and Upper Back: Deltoids and Latissimus Dorsi |
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Term
ERECTOR SPINAE (LOWER BACK)POSTERIOR
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Definition
The Erector Spinae is not just one muscle, but a very complex group of muscles (combined with tendons) in the back. It extends through the lumbar, thoracic and cervical regions of the spine, and lies in the groove to the side of the vertebral column.
The Erector Spinae varies in size and structure — from narrow and pointed to thick and fleshy — depending on where it is located along the vertebral column. Different sections also have different names.
The muscular fibers form a large fleshy mass which splits in the upper lumbar region into three columns and are identified as:
-(Laterally) Iliocastalis muscles. Help us to extend the Spine and keep our posture erect if working together; they permit lateral bending if one side contracts.
-(Intermediate) Longissimus muscles; Assist in Spinal Extension and Lateral Flexion.
-(Medial) Spinalis Muscles. Aid in Spinal extension.
Opposing Muscle:
Stomach and Lower Back: Abdominals and Erector Spinae |
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Term
GLUTEUS MAXIMUS (HIP)POSTERIOR
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Definition
The Gluteus Maximus - is the largest and closest to the surface of the three gluteal muscles. This is the muscle that makes the buttocks look like it does. It is broad, thick and shaped like a quadrilateral.
Because of its size and power, the Gluteus Maximus is the Primary Hip Extensor. It is not as significant in walking as it in powerful striding and jumping. In addition to Hip Extension, it assists in Lateral Rotation of the Hip.
The Gluteal muscles all originate on the pelvis at various points and then insert on the femur (large thigh muscle).
Opposing Muscle:
Hip (Flexion and Extension): Iliopsoas and Gluteus Maximus |
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Term
GLUTEUS MEDIUS (HIP)POSTERIOR
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Definition
The Gluteus Medius - (smaller than the gluteus maximus) is also broad and thick and radiates out onto the outer surface of the pelvis. Part of it is covered by the Gluteus Maximus.
Gluteus Medius is (1) involved in abduction of the hip; (2) helps to stabilize the pelvis during movement, and (3) assists in medial rotation.
The Gluteal muscles all originate on the pelvis at various points and then insert on the femur (large thigh muscle).
Opposing Muscle:
Hip (moving leg out to side): Hip Adductor and Gluteus Medius |
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Term
HAMSTRINGS (BACK OF THE THIGH)POSTERIOR
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Definition
The Hamstrings are at the back of the thigh (between the knee and the hip).
There are three separate muscles in the Hamstring Group:
-Biceps Femoris
-Semitendinosus
-Semimembranosus.
Origins and Insertions: These muscles originate just underneath the Gluteus Maximus (Buttocks) on the Pelvic Bone and attach to the Tibia (Lower Leg Bone).
Purpose: The Hamstrings help extend the Thigh, flex the Knee, and also assist in the adduction of the Thigh.
Opposing Muscle:
Thigh (extension and flexion of the knee): Quadriceps and Hamstrings |
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Term
GASTROCNEMIUS, SOLEUS, AND ACHILLES TENDON (CALF - LOWER LEG)POSTERIOR
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Definition
The Gastrocnemius originates from two points just above the knee and inserts (by way of the Achilles Tendon) into the heel. There are so many functions: it helps us to stand, walk, run, and jump.
The Gastrocnemius is very prone to spasms or cramps; these are sometimes painful but always involuntary contractions of the muscle which can last anywhere from a few seconds to several minutes. They can occur at any time, but at night and during exercise are most common. This muscle is also prone to injury; a torn calf muscle can be very disabling.
The Soleus - is primarily for plantar flexing the foot at the ankle and flexing the leg at the knee joint.
The Achilles Tendon - is a tendon of the back of the leg, and the thickest in the human body. It serves to attach the plantaris, gastrocnemius (calf) and soleus muscles to the calcaneus (heel) bone. These muscles, acting via the tendon, cause plantar flexion of the foot at the ankle, and flexion at the knee. The tendon can rupture and become inflamed.
Opposing Muscle:
Lower Leg (standing, running): Tibialis Anterior and Gastrocnemius |
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