The '5 Main Muscles of Movement' Made Easy.

post by leggi · 2019-12-07T09:17:50.359Z · LW · GW · None comments

Contents

  1. Rectus femoris
    rectus femoris muscles align the hip and knee joints.
  2. Gluteus maximus.
    gluteus maximus works in tandem with the rectus femoris, stabilising the legs through a full range of natural movement - when connected to Base-Line support.
  Your Body's 'Base-Line':
  3. Pelvic floor. BASE
    pelvic floor muscles. The base of the body.
  4. Rectus abdominis. LINE
    your rectus abdominis muscles:
    rectus abdominis muscles - our core pillar of strength.
    with your Base-Line. Think stronger and longer with every breathe in.
  5. Trapezius
      Movement of the upper body should begin from the lower trapezius.
    trapezius muscles - guiding and supporting the head and arms through a full range of movement and aligning the upper body.
  Working Towards Body Alignment & Balance:
  EVERYTHING STARTS FROM YOUR BASE-LINE.
      The linea alba - our primary guide for body alignment.
    ALIGNMENT with the main muscles of movement:
    and Effort Required.
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A post to help find the 5 key muscles in my Base-Line Theory of Human Health and Movement on your own body.

Anatomy is wordy.  It's easy to get lost, but knowing the details isn't important:

Keep thinking about these 5 (paired - left and right) 'main muscles of moment' and how you use them as you move through your daily life. Get to know how your body feels.  Become more aware of your posture [LW · GW]. 

1. Rectus femoris

rectus femoris muscles. 

Below the knee, feel for the lump (tibial tuberosity) at the front of your shin bone (tibia). Run your hands up over your kneecaps and front of your thighs to just below the sticking-out bone at the front of your pelvis (hip bone). This is the full extent of the rectus femoris muscle.

From shin - a ligament that contains the kneecap turning into a layer of connective tissue at the back of the muscle.

From hip - short ropes of tendon from the hip bones that turn into a layer of connective tissue down the front of the rectus femoris muscles.

 Muscle tissue of the rectus femoris sandwiched between layers of tough connective tissue (aponeuroses) at the front and back.

 

The rectus femoris is part of the quadriceps muscle group but it is the only one of the 4 muscles to attach to the pelvis - the other 3 attach to the top of the femur and thus do not cross the hip joint.

The muscles of the quadriceps femoris muscle group. The rectus femoris is the only one to cross the hip and knee joints.

The rectus femoris muscles align the hip and knee joints.

 

2. Gluteus maximus.

The largest skeletal muscles of the body (covering a lot of complicated anatomy prone to pain/injury).

Hands on buttocks - feel for the muscles contracting. "Buns of steel".

 

The gluteus maximus works in tandem with the rectus femoris, stabilising the legs through a full range of natural movement - when connected to Base-Line support.

 

 

Now the key muscles to connecting mind to muscles, body to brain ... The body's 'core pillar of strength' and key to feeling your state of alignment and balance:  

Your Body's 'Base-Line':

3. Pelvic floor. BASE

The pelvic floor - a basket of muscles within the bones of the pelvis.

Several small muscles spanning the pelvic canal. Left and right sides a mirror image.

The pelvic floor - a crescent shape on the body's midline.

These muscles are the base foundation for the body.

Closely associated with the anus and genitals.

Kegel exercises are the most well-known introduction to strengthening the pelvic floor muscles. Picture these muscles contracting in your mind, feel for them working.   Find a connection. Keep working at it.   It will become easier the more you practice.

Aim for a balanced contraction left and right sides. Providing the sensory information for the 'base' point of our 'body map [LW · GW] in the mind' from where the rest of the body extends.

[Tthe pelvic floor is generally accepted to correspond to the "root chakra [LW · GW]".]

the levator ani -  3 muscles of the pelvic floor.

The pelvic floor muscles. The base of the body.

4. Rectus abdominis. LINE

"The abs" = rectus abdominis muscles.

Strong and powerful, the muscles that allow the body to bend and flex in all directions when functioning at optimal.

Think of these muscles as your central LINE, extending from a solid Base, that should be free to move and fully extendable.

The rectus abdominis muscles:

 

Feel your rectus abdominis muscles:

Place your hands over your rectus abdominis muscles, starting from the bone between your legs (pubic symphysis) then, as you breathe in, move your hands up thinking of activating and elongating - section by section - all the way up to your chest. Repeat to lengthen the muscles as much as you can.

Think of the panels of muscle as a set of lights to be activated in sequence. Or whatever works for you ...

 

attachments of the rectus abdominis muscles.

 

The rectus abdominis muscles - our core pillar of strength.

 

Breathe with your Base-Line [LW · GW]. Think stronger and longer with every breathe in.

5. Trapezius

A blanket of muscle that should be smooth and wrinkle-free, from mid-back to the back of the skull, extending out towards each shoulder. 

The trapezius muscles can be thought of as 6 sections (approximating - 2 triangles and a horizontal strip to the shoulders on each side as shown above).

Movement of the upper body should begin from the lower trapezius.

Like wings extending from the middle of your back.

Think of lifting your shoulders from below, rather than pulling them up.

The trapezius muscles meet midline and merge with the nuchal/supraspinous ligaments [LW · GW] - our 'secondary guides for alignment'.

The trapezius muscles - guiding and supporting the head and arms through a full range of movement and aligning the upper body.

 


Working Towards Body Alignment & Balance:

Imagine a ribbon from pubic symphysis of your pelvis:

To the external occipital protuberance (midline bump) at the back of your skull:

the external occipital protuberance

It should be possible to fully extend this 'ribbon' from pelvis to head where our midline anatomy is 'aligned'.

This is possible when the body has a full range of movement and is functioning at optimum. Body alignment and balance. [LW · GW]


EVERYTHING STARTS FROM YOUR BASE-LINE.

Working with Base-Line (pelvic floor rectus abdominis) muscles gives us a connection to sensing the position of our linea alba [LW · GW] ("white line" in Latin).

The linea alba - our primary guide for body alignment.

Feel for the anatomical markers associated with the linea alba:

1. Pubic symphysis (home of the clitoris/suspensory ligament of the penis).

2. Navel (belly button).

3. Xiphoid process - midline "⋏" at the bottom of breastbone (sternum).

Can these 3 midline markers form a straight line?

As far apart as possible?

How does that feel? Keep breathing with your Base-Line - stronger and longer with every breath in.

BODY ALIGNMENT with the main muscles of movement:

Find your 5 main muscles and work towards regaining a full range of natural movement, releasing the physical tensions on your body. The key to better health.

Time and Effort Required.

Link to 3D model on biodigital.com. 

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