Bio 201 Dr. Benitez Muscles

Sternocleidomastoid muscle

Origin: sternum and clavicle

Insertion: mastoid process

Action: ipsilateral/unilateral flexion and contralateral rotation, neck flexion in both

Exercise: head circles

Scalenes

Origin: transverse process of vertebrae

Insertion: 1st rib

Action: flexion and rotate ipsilaterally

Nerve: spinal nerve

Exercise: Tilt head

Split into anterior, medial, and posterior scalenes

Spenius capitis

Origin: spinous process of c7-t3

Insertion: mastoid process

Action: bilateral neck extension, lateral flexion, ipsilateral rotation

Exercise: neck extension (elaborate)

Splenius cervicis

Origin: spinous process of t3-t6

Insertion: transverse process of c1-c3

Action: bilateral neck extension, lateral flexion, ipsilateral rotation

Exercise: Neck extension

Erector spinae

Origin: iliac crest, sacrum, vertebrae

Insertion: ribs, vertebrae, posterior skull

Action: spine extension and rotation

Exercise: back bend

Rectus abdominus

Origin: pubic crest and pubic symphysis

Insertion: ribs 5-7, xiphoid process of sternum

Action: flex vertebrae column

Exercise: crunch

External oblique

Origin: rib 5-12

Insertion: anterior iliac crest and abdominal aponeurosis

Action: flex and rotate

Exercise: Russian twist

Internal oblique

Origin: iliac crest, sacrum, vertebrae

Insertion: pubic crest, linea alba, lower 4 ribs

Action: flexion and laterally bending of trunk

Exercise: Side dips

Transverse abdominus

Origin: anterior iliac crest, lumbar fascia, rib 6-12

Insertion: xiphoid process, pubic symphysis

Action: acts like a corset to compress the abdomen and contract the pelvic floor, works with diaphragm

Exercise: suction with exhalation

Diaphragm

Origin: sternum, ribs 6-12, lumbar vertebrae

Insertion: central tendon

Action: compress and expand ribcage

Exercise: breathing

Internal intercostals

Action: decrease ribcage size in respiration

Exercise: respiration

External intercostals

Action: increase ribcage size in inspiration, concentric

Exercise: inspiration

Pectoralis minor

Origin: rib 3-5

Insertion: corocoid process of scapula

Action: protraction

Exercise: up of push-up

Serratus anterior

Origin: rib 2-12

Insertion: medial border of scapula

Action: protraction

Exercise: bear hug with bands

Synergist with rhomboid major and rhomboid minor

Trapezius

Origin: occipital bone, spinous process of c/t

Insertion: scapular spine and clavicle

Action: elevate and retract scapula, c spine extension

Exercise: row

Rhomboid major

Origin: spinous process, t2-t5

Insertion: medial border of scapula

Action: scapular retraction

Exercise: row

Synergist to serratus anterior and rhomboid minor

Rhomboid minor

Origin: c7 and t1 spinous processes

Insertion: medial border of scapula

Action: scapular retraction

Exercise: row

Agonist, Synergist with rhomboid major and serratus anterior

Levator scapulae

Origin: transverse processes of c1-c4

Insertion: medial border of scapula between the spine and superior angle

Action: lifting the scapula in a shrug

Exercise: shrug

Pectoralis major

Origin: clavicle, sternum, rib 1-7

Insertion: greater tubercle of humerus

Action: adduction, internal rotation, flexion (of shoulder)

Exercise: down of push up

Deltoid

Origin: clavicle, acromion of scapula, humerus

Insertion: deltoid tuberosity of humerus

Action: abduction, flexion, extension, internal and external rotation

Exercise: overhead raise, lateral raises

Coracobrachialils

Origin: coracoid process of scapula

Insertion: humerus

Action: shoulder flexion

Exercise: banded one arm front raise

Latissimus dorsi

Origin: t7-t12, lumbar, iliac crest, sacrum, inferior scapula

Insertion: anterior humerus aspect

Action: shoulder extension, adduction, internal rotation

Exercise: pull, row

Subscapularis

Origin: subscapular fossa

Insertion: lesser tubercular of humerus

Action: internal rotation

Exercise: banded side pulls

1/4 of rotator cuff group with supraspinatus, infraspinatus, and teres minor

Supraspinatus

Origin: supraspinatus fossa

Insertion: greater tubercle of humerus

Action: abduction and stabilization of humeral head

Exercise: banded side pulls

¼ of rotator cuff with subscapularis, infraspinatus, and teres minor

Infraspinatus

Origin: infraspinatus fossa of scapula

Insertion: greater tubercle of humerus

Action: external rotation

Exercise: banded side pulls

¼ of rotator cuff with supraspinatus, teres minor, and subscapularis

Teres Minor

Origin: lateral border of the dorsal/posterior scapula surface

Insertion: greater tubercle of humerus

Action: adduction, extension, external rotation

Exercise: banded side pulls

¼ of rotator cuff with supraspinatus, infraspinatus, subscapularis

Teres major

Origin: posterior surface of scapula

Insertion: intertubercular groove of humerus

Action: adduction, extension

Exercise: banded bear hug

Biceps brachii

Origin: coracoid process

Insertion: radial tuberosity

Action: elbow flexion, forearm supination, shoulder flexor

Exercise: up part of bicep curl

Synergistic to supinator

Brachialis

Origin: anterior distal humerus

Insertion: coronoid process of ulna

Action: elbow flexion

Exercise: up part of hammer curl

Synergist

Brachioradialis

Origin: lateral and distal humerus

Insertion: styloid process of radius

Action: elbow flexion

Exercise: up of hammer curl

Synergist

Aconeus

Origin: lateral epicondyle of humerus

Insertion: olecranon process of ulna

Action: elbow extension

Exercise: hitting ball with a tennis racket - one of main causes of “tennis arm”

Synergist for elbow movement

Triceps brachii

Origin: 2 on scapula, 1 on humerus

Insertion: olecranon process

Action: elbow and shoulder extension

Exercise: tricep pulldown

Antagonist to biceps brachii

Supinator

Origin: lateral epicondyle of humerus, proximal ulna

Insertion: proximal end of radius

Action: supination

Exercise: doorknob, stress ball squeezing

Pronator teres

Origin: medial epicondyle of humerus

Insertion: lateral radius

Action: forearm/radioulnar pronation

Exercise: dribble, overhead grip on curls

Extensors of hand and wrist

Origin: lateral epicondyle of humerus

Action: extend wrist, hand, fingers

Exercise: Hold ball or mug

Flexors of hand and wrist

Origin: medial epicondyle of humerus

Action: flexion of fingers and wrist

Exercise: Stop hand motion, wall push up

Extensor carpi radialis

Origin: lateral epicondyle of humerus

Insertion: radius

Action: extension

Exercise: down to up wrist curl

Extensor carpi ulnaris

Origin: lateral epicondyle of humerus

Insertion: ulnar

Action: extension

Exercise:

Extensor digitorum

Origin: lateral epicondyle of humerus

Insertion: digits

Action: extend

Exercise:

Flexor carpi radialis

Origin: medial epicondyle of humerus

Insertion: radius

Action: flexion

Exercise:

Palmaris longus

Origin: medial epicondyle of humerus

Insertion: palm

Action: flexion

Exercise:

Flexor digitorum

Origin: medial epicondyle of humerus

Insertion: digit

Action: flexion

Exercise:

Occipitofrontalis

Origin: cranial aponeurosis

Insertion: skin of eyebrow

Action: raise brow and wrinkle forehead

Innervation: facial nerve

Exercise: raise brow

Orbicularis oris

Origin: mandible and maxilla

Insertion: skin and muscles around mouth

Action: close and protrude lips, kiss

Innervation: facial nerve

Exercise: pucker lips, kiss

Orbicularis oculi

Origin: frontal and maxilla bone

Insertion: tissue around eye

Action: blink and close eyes

Innervation: facial nerve

Exercise: open eyes, blink

Zygomaticus minor/major

Origin: zygomatic bone; minor is medial to zygomaticus major

Insertion: skin and muscle of the upper lip, corners of the mouth

Action: elevate upper lip and corners of lip

Innervation: facial nerve

Exercise: snarl and smile

Buccinator

Origin: maxilla and mandible near the molars

Insertion: tissue around mouth

Action: compress cheeks

Innervation: facial nerve

Exercise: fish face, drink through straw, whistle

Depressor angulari oris

Origin: mandible bone

Insertion: tissue around mouth

Action: pull corners of mouth down

Innervation: facial nerve

Exercise: frown

Platysma

Origin: clavicle

Insertion: base of mandible, skin of cheek, angle of mouth

Action: draw corners of mouth down, widen mouth

Innervation: facial nerve

Exercise: frown and smile

Ex: Cameron Diaz smile

Masseter

Origin: zygomatic bone

Insertion: mandible bone

Action: close jaw and chew

Exercise: chew

Temporalis

Origin: temporal bone

Insertion: mandible bone, coronoid process

Action: close jaw and chew

Exercise: chew

Synergist

Psoas major

Origin: lumbar vertebrae

Insertion: lesser trochanter of femur

Action: hip flexion and lumbar stabilization

Exercise: down of lunge and down of squat

Can work with iliacus to become iliopsoas

Illiacus

Origin: iliac fossa, iliac crest, lower saccrum

Insertion: lesser trochanter of femur

Action: hip flexion

Exercise: down of lunge and down of squat

Sartorius

Origin: anterior superior iliac spine

Insertion: medial and proximal tibia

Action: knee extension, hip abduction, knee flexion

Exercise: figure four shape with leg

Gluteus Maximus

Origin: posterior ilium, sacrum, coccyx

Insertion: gluteal tuberosity, iliotibial tract

Action: hip extension

Exercise: up of squat

Gluteus medius

Origin: lateral ilium surface

Insertion: greater trochanter of femur

Action: hip abduction, pelvis stabilization with a single leg stance and gait

Exercise: kick, banded walk, march, stand on 1 leg

Gluteus minimus

Origin: exterior ilium surface

Insertion: greater trochanter of femur

Action: hip flexion and abduction

Exercise: banded clam shell, pigeon pose in yoga

Adductors of hip (ex: gracilis)

Action: adductor

Exercise: in of side kick

External rotators of hip (ex: piriformis)

Action: rotate hip laterally

Exercise: fire hydrant, clam shell, out of kick ball

Bulbospongious or bulbocavernous

Location: base of penis or area surrounding clitoris

Function: control urine output, maintain and cause erections, orgasm

Part of pelvic floor muscles along with ischiocavernosis and levator ani

Ischiocavernosis

Location: lateral to bulbospongious

Function: cause and maintain erection

Part of pelvic floor muscles along with bulbospongious and levator ani

Levator Ani

Location: perineal area surrounding anus

Function: resist organ weight, control input and output of defecation, maintain sexual function

Part of pelvic floor along with bulbospongious and ischiocavernosis

Levator Ani

Location: perineal area surrounding anus

Function: resist organ weight, control input and output of defecation, maintain sexual function

Part of pelvic floor along with bulbospongious and ischiocavernosis

Rectus femoris

Origin: anterior inferior iliac spine

Insertion: patella and tibial tuberosity

Action: hip flexion and knee flexion

Exercise: leg raise, knee extension

¼ of quad alongside vastus lateralis, vastus medialis, and vastus intermedius

Vastus lateralis

Origin: greater trochanter

Insertion: patella, tibial tuberosity

Action: knee extension

Exercise: knee extension

¼ of quadricep muscle group along with Rectus femoris, vastus intermedius, and vastus medius

Vastus medialis

Origin: linea aspera, intertrochanteric line

Insertion: patella, tibial tuberosity

Action: knee extension

Exercise: knee extension

¼ of quadricep muscle group along with Rectus femoris, vastus intermedius, vastus lateralis

Vastus intermedius

Origin: proximal femoral shaft

Insertion: patella, tibial tuberosity

Action: knee extension

Exercise: knee extension

¼ of quadricep muscle group along with Rectus femoris, vastus lateralis, and vastus medialis

Biceps femoris

Origin: is hail tuberosity

Insertion: fibula head

Action: knee flexion, hip extension, lateral rotation

Exercise: Nordic curl, picking something off the floor with leg raised up

1/3 of hamstring muscle group along with semitendinosus and semimembranosus

Semitendinosus

Origin: ischial tuberosity

Insertion: tibia

Action: knee flexion, hip medial rotation and extension

Exercise: rotate through a toe touch

1/3 of hamstring muscle group along with biceps femoris and semimembranosus

Semimembranosus

Origin: ischial tuberosity

Insertion: tibia

Action: knee flexion, hip extension, hip medial rotation

Exercise: RDL top

1/3 of hamstring muscle group along with biceps femoris and semitendinosus

Tibialis anterior

Origin: tibia

Insertion: 1st metatarsal

Action: dorsiflexion, subtabular inversion

Innervation: tibial nerve

Exercise: heel walk, incline walking on treadmill

Gastrocnemius

Origin: medial and lateral condoles of femur

Insertion: Achilles/posterior calcaneus

Action: ankle plantar flexion

Innervation: tibial nerve

Exercise: calf raises

Fibularis longus

Origin: proximal lateral fibula

Insertion: plantar aspect of 1st metatarsal

Action: ankle plantar flexion, subtalur eversion

Exercise: cross leg and pull foot

Fibularis brevis

Origin: distal fibula

Insertion: proximal end of 5th metatarsal

Action: plantar flexion and eversion

Exercise: cross leg and pull foot

Soleus

Origin: tibia and fibula

Insertion: Achilles tendon

Action: plantar flexion

Innervation: tibial nerve

Exercise:

Tibialis posterior

Origin: posterior tibia

Insertion: plantar of medial foot

Action: plantarflexion and inversion

Innervation: tibial nerve

Exercise: heel raises

Extensor hallucis longus

Origin: medial fibula

Insertion: distal phalanx, hallux

Action: hallux extension ankle dorsiflexion

Exercise:

Extensor digitorum longus

Origin: tibia, proximal fibula

Insertion: medial and distal phalanges 2-5

Action: ankle dorsiflexion, extending phalanges 2-5

Exercise:

Intrinsic of the foot

Action: flexion of foot and toes

Exercises: heel walk and toe walk with inversion

Achilles tendon

Hyoid bone

Bone present in throat

Rectus sheath

White sheet covering Rectus abdominus, contains linea alba

Linea alba

Part of the Rectus sheath that covers the Rectus abdominus. The line of the abdomen

Flexor carpi ulnaris

Origin: lateral epicondyle of humerus

Insertion: ulna

Action: extension

Exercise:

Adductor brevis

Action: adduction

Adductor longus

Adductor magnus

Origin:

Insertion:

Action:

Exercise:

Extensor pollicis

Origin:

Insertion:

Action:

Exercise: