Nasm Anatomy Man

Front 1

Sternocleidomastoid

Back 1

IsolatedFunction: Concentrically accelerates cervical flexion, rotation, and lateralflexion

Over/UnderActive: Overactive when the head protrudes forward, and when shoulders elevate(pushing/pulling assessment)

Exercises: Resistedneck flexion exercise

Front 2

Pectoralis Major

Back 2

Isolated Function: Concentrically accelerates shoulder flexion, horizontal adduction and internal rotation

Over/Under Active: Overactive when the arms fall forward in the Overhead Squat Assessment

Exercises: Chest Fly

Front 3

Internal Obliques

Back 3

Isolated Function: Concentrically accelerates spinal flexion, lateral flexion, and ipsilateral rotation

Over/Under Active: Underactive when the low back arches in the overhead squat assessment

Exercises: Crunch with rotation

Front 4

External Obliques

Back 4

Isolated Function: Concentrically accelerates spinal flexion, lateral flexion, and contralateral rotation

Over/Under Active: Overactive when there is an excessive forward lean present in the Overhead Squat assessment

Exercises: Crunch with rotation

Front 5

Rectus Abdominis

Back 5

Isolated Function: Concentrically accelerates spinal flexion, lateral flexion, and rotation

Over/Under Active: Overactive when there is an excessive forward lean present in the Overhead Squat assessment

Exercises: Crunches

Front 6

Transverse Abdominis

Back 6

Isolated Function: Increases intra-abdominal pressureSupports the abdominal viscera

Over/Under Active: Underactive when the low back arches in the overhead squat assessment

Exercises: Prone-iso abs

Front 7

Psoas

Back 7

Isolated Function: Concentrically accelerates hip flexion and external rotation

Over/Under Active: Overactive when there is an excessive forward lean present in the Overhead Squat assessment

Exercises: Leg raises

Front 8

Adductor Brevis

Back 8

Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation

Over/Under Active: Overactive when the knees move inward in the Overhead squat assessment

Exercises: Side lunge

Front 9

Adductor Magnus

Back 9

Isolated Function: Anterior fibers- Concentrically accelerates hip adduction, flexion, and internal rotation. Posterior Fibers- Concentrically accelerates hip adduction, extension, and external rotation

Over/Under Active: Overactive when the knees move inward in the Overhead squat assessment

Exercises: Side lunge

Front 10

Adductor Longus

Back 10

Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotation

Over/Under Active: Overactive when the knees move inward in the Overhead squat assessment

Exercises: Side lunge

Front 11

Sartorius

Back 11

Isolated Function: Concentrically accelerates hip flexion, external rotation, and abductionConcentrically accelerates knee flexion and internal rotation rotation

Over/Under Active: Underactive when the feet turn out in the Overhead Squat Assessment

Exercises: Squats

Front 12

Rectus Femoris

Back 12

Isolated Function: Concentrically accelerates knee extension and hip flexion

Over/Under Active: Overactive when the low back arches and there is an excessive forward lean in the overhead squat assessment

Exercises: Squats (at knee joint)

Front 13

Vastus Lateralis

Back 13

Isolated Function: Concentrically accelerates knee extension

Over/Under Active: Overactive when the knees move inward in the Overhead squat assessment

Exercises: Squats (at knee joint)

Front 14

Vastus Medialis

Back 14

Isolated Function: Concentrically accelerates knee extension

Over/Under Active: Underactive when the knees move inward in the overhead squat assessment

Exercises: Squats (at knee joint)

Front 15

Gracilis

Back 15

Isolated Function: Concentrically accelerates hip adduction, flexion, and internal rotationAssists in tibial internal rotation

Over/Under Active: Underactive when the feet turn out in the Overhead Squat Assessment

Exercises: Side Lunge

Front 16

Anterior Tibialis

Back 16

Isolated Function: Concentrically accelerates dorsiflexion and inversion

Over/Under Active: Underactive when there is an excessive forward lean in the overhead squat assessment.

Exercises:

Front 17

Tensor Fascia Latae

Back 17

Isolated Function: Concentrically accelerates hip flexion, abduction, and internal rotations

Over/Under Active: Overactive when the knees move inward, excessive forward lean, and low back arches in the overhead squat assessment

Exercises: Leg Raises

Front 18

Upper Trapezius

Back 18

Isolated Function: Concentrically accelerates cervical extension, lateral flexion, and rotationConcentrically accelerates scapular elevation

Over/Under Active: Overactive when the shoulders elevate and the head protrudes forward during the pushing/pulling assessment

Exercises: Shoulder shrug

Front 19

Middle Trapezius

Back 19

Isolated Function: Concentrically accelerates scapular retraction

Over/Under Active: Underactive when the shoulders elevate and arms fall forward during the pushing/ pulling assessment

Exercises: Standing cable row

Front 20

Lower Trapezius

Back 20

Isolated Function: Concentrically accelerates scapular depression

Over/Under Active: Underactive when the shoulders elevate and arms fall forward during the pushing/ pulling assessment

Exercises: Cobra

Front 21

Levator Scapulae

Back 21

Isolated Function: Concentrically accelerates cervical extension, lateral flexion, and ipsilateral rotation when the scapulae is anchored. Assists in elevation and downward rotation of the scapulae

Over/Under Active: Overactive when the shoulders elevate and the head protrudes forward during the pushing/pulling assessment

Exercises: Shoulder shrug

Front 22

Teres Minor

(Rotator Cuff)

Back 22

Isolated Function: Concentrically accelerates shoulder external rotation

Over/Under Active: Underactive when the arms fall forward in the overhead squat

Exercises: Cobra

Front 23

Infraspinatus

(Rotator Cuff)

Back 23

Isolated Function: Concentrically accelerates shoulder external rotation

Over/Under Active: Underactive when the arms fall forward in the overhead squat assessment

Exercises: Rotator cuff internal rotation exercise

Front 24

Subscapularis

(Rotator Cuff)

Back 24

Isolated Function: Concentrically accelerates shoulder internal rotation

Over/Under Active: Underactive when the arms fall forward in the overhead squat assessment

Exercises: Rotator cuff internal rotation exercise

Front 25

Supraspinatus

(Rotator Cuff)

Back 25

Isolated Function: Concentrically accelerates abduction of the arm

Over/Under Active: Underactive when the arms fall forward in the overhead squat assessment

Exercises: Scaption

Front 26

Teres Major

Back 26

Isolated Function: Concentrically accelerates shoulder internal rotation, adduction, and extension

Over/Under Active: Overactive when the arms fall forward in the overhead squat assessment

Exercises: Cable pull down

Front 27

Rhomboids

Back 27

Isolated Function: Concentrically produces scapular retraction and downward rotation Over/Under Active: Underactive when the arms fall forward in the overhead squat assessment. Exercises: Standing cable row

Front 28

Latissimus Dorsi

Back 28

Isolated Function: Concentrically accelerates shoulder extension, adduction, and internal rotation

Over/Under Active: Overactive when the low back arches and the arms fall forward in the overhead squat assessment.

Exercises: Cable pull down

Front 29

Gluteus Maximus

Back 29

Isolated Function: Concentrically accelerates hip extension and external rotation

Over/Under Active: Underactive when the knees move inward, excessive forward lean and low back arches in the overhead squat assessment.

Exercises: Squats (at hip joint)

Front 30

Gluteus Medius

Back 30

Isolated Function: Concentrically accelerates hip abduction and internal rotation( anterior fibers)Concentrically accelerates hip abduction and external rotation ( posterior fibers)

Over/Under Active: Underactive when the knees move inward in the overhead squat assessment

Exercises: Tube walking

Front 31

Biceps Femoris (short head)

Back 31

Isolated Function: Concentrically accelerates knee flexion and tibial external rotation

Over/Under Active: Overactive when the feet turn out and the knees move inward in the overhead squat assessment.

Exercises: Leg curl

Front 32

Popliteus

Back 32

Isolated Function: Internal rotation of tibia on femur

Over/Under Active: Underactive when the feet turn out

Exercises:

Front 33

Gastrocnemius

Back 33

Isolated Function: Concentrically accelerates plantarflexion

Over/Under Active: Lateral side overactive and medial side underactive when feet turn out. Overactive when there is excessive forward lean

Exercises: Calf raise

Front 34

Soleus

Back 34

Isolated Function: Concentrically accelerates plantar flexion

Over/Under Active: Overactive when the feet turn out, and there is excessive forward lean in the overhead squat assessment.

Exercises: Calf raise

Front 35

Erector Spinae: Iliocostalis, Longissimus, and Spinalis

Back 35

Isolated Function: Spinal extension, rotation, and lateral flexion

Over/Under Active: Underactive when there is excessive forward lean, and overactive when the low back arches

Exercises: Back extension exercise