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33 Cards in this Set
- Front
- Back
- 3rd side (hint)
Iliacus
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Origin:iliac fossa
Insertion:lesser trochanter of femur Action:flexion of hip/lumbar spine.Assists w/ adduction & lateral rotation of hip |
Exercises for hip flexors: sit-ups, hanging leg raises, resisted hip flexion,band pulls,iso holds
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Psoas Major
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Origin:L1-L4 bodies and trnasverse processes
Insertion:lesser trochanter of femur Action:flexion of hip/lumbar spine.Assists w/ adduction & lateral rotation of hip |
Hip flexor stretches:leg pulls,
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Psoas Minor
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Action:assists major flexion of lumbar spine
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Quadratus Lumborum
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Origin:iliac cest, L5 transverse process
Insertion:L1-L5 transverse processes Action:lateral flexion of spine |
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Sartorius
"Tailors muscle" |
Origin:Anterior-superior iliac spine
Insertion:medial condyle of tibia Action:hip & knee flexion |
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Rectus Femoris
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Origin:anterior-inferior iliac spine
Insertion:tibial tuberosity through patellar tendon Action:knee extension,hip flexor stabilization |
Exercises:front squat(initiates more than back sq),deadlift, lunges, step ups, jump squats, hack squat
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Vastus Medialis
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Origin:medial lip of linea aspera
Insertion:tibial tuberosity through patellar tendon Action:knee extension,hip flexor stabilization |
Quad stretches:lying quad stretch, foam rollers, towel stretch
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Vastus Intermedius
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Origin:proximal anterior femur
Insertion:tibial tuberosity through patellar tendon Action:knee extension,hip flexor stabilization |
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Vastus Lateralis
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Origin:priximal linea aspera & greater trochanter of femur
Insertion:tibial tuberosity through patellar tendon Action:knee extension,hip flexor stabilization |
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Gracilis
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Origin:pubic symphysis
Insertion:medial condyle of tibia Action:adduction, lateral rotation, and flexion of femur |
Exercises:groin ball squeeze, 90-90 iso hold, adduction exercises
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Adductor Brevis
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Origin:pubis
Insertion:upper 1/3 of linea aspera Action:adduction, lateral rotation of femur |
Hip adductor stretches:side lunge, butterfly, seated groin stretch,kneeling groin, foam rollers,spread toe touch
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Adductor Longus
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Origin:pubis
Insertion:middle 1/3 of linea aspera Action:adduction, lateral rotation of femur |
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Adductor Magnus
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Origin:ischial tuberosity & pubis
Insertion:linea aspera and adductor tubercle Action:adduction, lateral rotation, and flexion of femur |
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Trapezius
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Origin: occipital bone, ligamentum nuchae & spinous processes of thoracic vertebrae
Insertion: clavicle and scapula (acromion and scapular spine) Action: elevate, retract, depress, or rotate scapula upward and/or elevate clavicle; extend neck |
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Rhomboideus Minor
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Origin: spinous process of vertebrae C7-T1
Insertion: vertebral border of scapula Action: adducts & performs downward rotation of scapula |
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Rhomboideus Major
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Origin: spinous process of superior thoracic vertebrae
Insertion: vertebral border of scapula from spine to inferior angle Action: adducts and downward rotation of scapula |
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Levator Scapulae
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Origin: transverse precesses of C1-C4 vertebrae
Insertion: vertebral border of scapula near superior angle Action: elevates scapula |
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Serratus Anterior
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Origin: anterior and superior margins of ribs 1-8 or 1-9
Insertion: anterior surface of vertebral border of scapula Action: protracts shoulder: rotates scapula so glenoid cavity moves upward rotation |
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Pectoralis Minor
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Origin: anterior surfaces and superior margins of ribs 3-5
Insertion: coracoid process of scapula Action: depresses & protracts shoulder, rotates scapula (glenoid cavity rotates downward), elevates ribs |
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Supraspinatus
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Origin: supraspinous fossa of scapula
Insertion: greater tuberacle of humerus Action: abduction at the shoulder |
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Infraspinatus
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Origin: infraspinous fossa of scapula
Insertion: greater tubercle of humerus Action: lateral rotation at shoulder |
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Deltoid
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Origin: clavicle and scapula (acromion and adjacent scapular spine)
Insertion: deltoid tuberosity of humerus Action: abducts shoulder(middle), flexion(anterior) and extension(posterior), medial(anterior) and lateral rotation(posterior) of humerus |
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Teres Minor
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Origin: lateral border of scapula
Insertion: greater tubercle of humerus Action: lateral rotation at shoulder |
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Teres Major
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Origin: inferior angle of scapula
Insertion: medial lip of intertubercular groove of humerus Action: extension, adduction & medial rotation at shoulder |
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Subscapularis (bottom of rotator cuff muscles)
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Origin: subscapular fossa of scapula
Insertion: lesser tubercle of humerus Action: medial rotation at shoulder |
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Pectoralis Major
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Origin: cartilages of ribs 2-6, gladiolus & inferior, medial portion of clavicle
Insertion: crest of greater tubercle & lateral lip of intertubercular groove of humerus Action: flexion, adduction & medial rotation at shoulder |
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Latissimus Dorsi
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Origin: spinous process of inferior T and all L vertebrae, ribs 8-12, and lumbodorsal fascia
Insertion: floor of intertubercular groove of the humerus Action: extension, adduction, and medial rotation at shoulder |
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Coracobrachialis
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Origin: coracoid process
Insertion: medial margin of shaft of humerus Action: adduction and flexion at shoulder |
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Triceps Brachii (lateral head, long head, medial head)
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Origin: (Lateral) Superior, lateral margin of humerus:(Long) Infraglenoid tubercle of scapula;(Medial) Posterior surface of humerus, inferior to radial groove
Insertion: Olecranon of ulna Action: (Lateral) extension at elbow;(Long) extension at elbow, extension & aduction at shoulder;(Medial) extension at elbow |
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Brachialis
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Origin: anterior, distal surface of humerus
Insertion: ulnar tuberosity Action: flexion at elbow |
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Brachioradialis
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Origin: ridge superior to lateral epicondyle of humerus
Insertion: lateral aspect of styloid process of radius Action: flexion at elbow |
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Pronator Teres
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Origin: medial epicondyle of humerus & coronoid process of ulna
Insertion: middle of lateral surface of radius Action: pronates forearm and hand by medial rotation of radius at radioulnar joints & flexion at elbow |
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Flexor Carpi Radialis
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Origin: medial epicondyle of humerus
Insertion: bases of 2nd and 3rd metacarpal bones Action: flexion and abduction at wrist |
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