Yearly Archives: 2014


ThoracoLumbar Fascia- {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

See also {Erector Spinae group} {Iliopsoas} {Quadratus Lumborum}

The thoracolumbar fascia is a deed, thick, membrane which covers the deep muscles of the back in the Thoracic and Lumbar regions. In the Thoracic region it is a thin fibrous lamina which serves to hold together the Extensor muscles of the vertebral column and to separate them from the muscles connecting the vertebral column to the upper extremity. There are two muscles that


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Extensor Digitorum Brevis Pain

 


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Gracilis Pain

The Gracilis muscle’s fibers run vertically downward, passing behind to the medial condyle of the femur, curving around the medial condyle of the tibia, and inserts into the upper part of the medial surface of the tibia, below the condyle (Confusing but see pic below). Because of its attachment the Gracilis muscle is considered a Ad-doctor.

 


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Sartorius Pain

The sartorius muscle attaches above from the anterior inferior iliac spine, running obliquely across the upper and anterior part of the thigh. It extends down to the medial side of the knee joint passing behind the medial condyle of the femur to end. It is considered the longest muscle in the body and most bodybuilder refer to it as the “Rope” and is highly desired to show during leg poses in competition.


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The palmaris longus muscle runs from your medial epicondyle – inner side your elbow – to the inner side of your hand.


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Flexor Carpi Ulnaris and Flexor Carpi Radialis Tendinitis

 

Pain: Pain, tenderness, swelling, warmth, or redness on the underside of the wrist.

  • Pain that gets worse when bending the wrist, especially against resistance or when turning the palm down against resistance. It is mostly localized with some pain developing on the lateral portion of the wrist.
  • Pain with gripping.
  • Limited motion of the wrist.
  • Crackling sound (crepitation) when the tendon or wrist is moved or touched.
  • Numbness in part of the palm of the hand.

RX: Rest, Ice and maybe even a wrist brace


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Action: The brachioradialis flexes the forearm at the elbow and pronation and supination of the wrist and forearm. It also assists in flexion with the Biceps Brachii and Brachialis. If you perform hammer db curls, it engages the Brachioradialis muscle. If over trained or inflamed, it becomes difficult to wash your hair and spasms at the sight of the muscle when flexing the biceps and is very tender to the touch. The pain usually stay local to the muscle.

RX: Ice the area of pain and inflammation, take anti-inflammatory, rest.


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Sternocleidomastoid Pain

 


The sternocleidomastoid aka SCM, muscle originates on the Sternum and attaches to the Clavical and the Mastoid process of the temporal bone on the back of the skull. When acting alone it rotates to the opposite side and slightly (laterally) flexes to the same side. It also works in with the posterior Levator Scapula on the opposite side of the contracting SCM. If turning the head to the right the Left SCM pushes the head to the right where as the Right Levator Scapula pulls the head to the right. When the SCM is fully inflamed, it will become stiff and also might involve the Levator Scapula making the neck completely stiff and painful to turn the head.

When Inflamed: Pain will travel from the neck where it will be tender to the touch and refer pain over and around the eyes and back of the skull on the occipital bone.

RX: The SCM is difficult to ice because for the carotid artery and nerves, so take anti-inflammatories like Advil or Aleve and try to rest the neck. If injured in a whiplash accident you must wear a neck brace to support the head and neck taking tension off the SCM.


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Advanced – 3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,
•Monday Chest and Shoulders (Heavy)
•Tuesday Legs (Light)
•Wednesday Back and Arms (Heavy)
•Thursday Chest and Shoulder (Light)
•Friday Legs (Heavy)
•Saturday Back and Arms (Light)
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Back and Arm Day
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3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,

  • Monday Chest and Shoulders (Heavy)
  • Tuesday Legs (Light)
  • Wednesday Back and Arms (Heavy)
  • Thursday Chest and Shoulder (Light)
  • Friday Legs (Heavy)
  • Saturday Back and Arms (Light)

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