scapulothoracic joint
where the scapula meets to the thoracic spine
glenohumeral joint
where the humerus meets the glenoid cavity
acromioclavicular joint
clavicle meeting the hook of the scapula (called the acromian)
sternoclavicular joint
the clavicle bone meeting the sternum
scapula stability
being able to plant it against ribs when moving upper body- makes fro omore efficient movement in shoulder joints
scapula movement should..
elevate, depress, abduct, adduct, protract and retract
humerus bone should..
flex, extend, abduct, adduct, externally and internally rotate, and horizontally abduct and adduct
SITS muscles (rotator cuff)
Supraspinatus (posterior), infraspinatus (posterior), Teres Minor (posterior), and Subscapularis (anterior)
What do the SITS muscles do?
they connect the humeral head with the scapula - provide stability for humerus in cavity and some rotation movement
glenohumeral muscles
trapezius, rhomboid, deltoid, serrtus anterior, pectoralis major, latissimus dorsi
trapezius
originates at the base of the skull-- divided into upper, middle, and lower sections- goes all the way down to t12
rhomboid muscles
underneath the trapezius on both sides of the upper back
deltoid
anterior, medial, and lateral-- covers shoulder
serratus anterior
connects ribs 8 and 9 to the scapula
pectoralis major
large muscle in the front of your chest that connects the humerus boen to the sternum, clavicle, and various ribs
latissimus dorsi
the large muscle in the back that connects the humerus to the last six vertebrae of the thoracic spine
arm muscles
biceps brachii and triceps brachii
biceps brachii
flexes the elbow and connects the scapula with the radius
triceps brachii
extends the elbow and the shoulder-- it connects the scapula and upper humerus with the ulna
external rotation exercise
inhale to prepare, exhale as you try to externally rotate (turning forearms out) arms with resistance, elbows should be glued to ribs -- muscles used: supraspinatus, infraspinatus, and teres minor-- focus: scapula stability
internal rotation exercise
inhale to prepare, exhale as you internally rotate your forearms with resistance, muscles used: subscapularis - focus: scapula stability-- important to make sure you aren't using your upper trapezius
wall press exercise
inhale to prepare, exhale with hands on wall, pull shoulders blades together (retract-- rhomboid) protract and move them apart (serratus) focus: scapula mobility-- allows you to isolate the shoulder blades
triceps pulls
inhale to prepare, exhale and push arms back (keeping them close to the body) and use resistance- triceps can be fired by shoulder extension and elbow extension-- muscles used: triceps brachii foucs: humerus stability/ upper arm stability (also helps with posture)
rowing
inahle to prep, exhale and retract shoulder blades (pulling back arms)-- muscles used: (lower) trapezius and rhomboid - foucs: scapula mobility (also helps with posture)
plank
inhale to prep, protract and retract shoulder blades while planking, elbows should be extended in straight arm plank-- muscles used: anterior deltoid, pecs (helps with shoulder flexion), triceps (elbow extended), lower trapezius and serratus-- focus: stability for scapula and spine
ilium
top of hip bones
ischium
where sit bones are
coccyx
tailbone
pubis
medially by sits bones
femur joint
ball and socket
greater and lesser trochanters
greater: bony protrusion off the outside of the femurlesser: bony protrusion off the inside of the femur (iliopsoas connects at the lesser)
Acetabulum
joint where the femur sits in
pelvic floor muscles
muscles that line the base of your pelvis - participate in pelvic stability, posture, centering-- attach at the pubic bone, the coccyx an dthe two ischiums in a diamond shape
hip disassociation
the ability to maintain stability through lumbar and pelvis - isolating movement of the hip, separate of the pelvis and spine
pelvic stability muscles
gluteus medias and minimus nad IT band
hip flexion muscle
iliopsoas
hip extension muscles
gluteus maximus, hamstrings
hip external rotation muscles
piriformis, glute max, quadratus femoris, gemellus superior and inferior, and obturator internus and externus
piriformis
originates on the sacrum - primary exteral rotator
gemellus superior and inferior
directly below piriformis
obturator internus
lies in-between gemellus superior and inferior and the obturator internus (meaning those three muscles lie on top of this muscle)
obturator externus
inserts on the top of the femur bone and originates in the open circular space at the sit bone
percentage of turn out
60% comes from hip, 10-20% comes from knee and 20-30% comes from the ankle
three things that determine turn out
bones, muscles, and ligaments
bones and turn out
alignment of how the head of the femur fits in the socket
muscles and turn out
the external rotators strong enough and are the internal rotators flexible enough
ligaments and turn out
determines whether or not these hold the femur in the socket/ do they have the flexibility to do so
hip internal rotation muscles
tensor fascaie, anterior portion of the gluteus maximus, and hamstrings
tensor fasciae
on the outside of the hips and thighs and travels to the inside of the knee
hip abduction muscles
gluteus medias and minimus
hip adduction muscles
adductor longus, magnus, and brevis
plie heel squeeze exercise
isometric contractions of the external rotators - inhale to prep, exhale and fire up abdominal muscles, especially transverse, to stabilize spine and squeeze heels together - should be on stomach, head resting on hands, legs turned out into demi plie position- focus: hip disassociation and isometric contraction
side- lying passe press exercise
main focus: hip disassociation and learning how to fire external rotators - inhale to prep, exhale and put back knee in passe position with resistance- lying on floor in passe position- muscles involved: external rotators (deep six) and gluteus medias and minimus
standing inner thigh press exercise
stand in standard squat position with something in-between inner thighs, inhale to prep, exhale and squat down while squeezing legs together around object - muscles involved: adductor longus, brevis, and magnus and the gracilis - main focus: strengthening the adductor muscles
arabesque prep exercise
begins in down dog position and lifts into arabeque position on one leg- muscles involved: gluteus max and hamstrings -main focus: hip disassociation and contracting the hip externsors - inhale to prep, exhale and lift leg up into arabesque
attitude lift exercise
start by lying on your side, inhale to prep, exhale and lift upper leg into attitude, rotate inwards adn outwards for a few seconds each- then when turned out, lift your leg higher and closer to shoulder (trying to get above 90 degrees) muscles involved: for hip flexion: iliopsoas- for external rotation: quadratus femoris --- main focus: to locate iliopsoas