Muscle Bell Ringer

NAME: Sternocleidomastoid

Origin: Sternum and clavicle

Insertion: Inserts at the mastoid process

Action: Flexes the head from side to side and rotates it

NAME: Pectorialis Major

Origin: The upper part originates from the clavicle, the lower portion from the sternum and the costal cartilage of the first to sixth ribs, and the abdominal portion from the external oblique muscle.

Insertion: Inserts on the lateral lip of the intertubercular groove of the humorus.

Action: Allows internal rotation, adduction, and flexion of the arm.

NAME: Serratus Anterior

Origin: Originates from the first eight to nine ribs

Insertion: Inserts on the anterior surface of the medial border of the scapula

Action: Helps in the protraction of the scapula.

NAME: Deltoid

Origin: The clavicle, the acromion, and the spine of the scapula.

Insertion: Insertion on the humerus, called the deltoid tuberosity.

Action: The anterior head flexes and medially rotates the shoulder joint. The lateral head abducts the arm. The posterior head extends and laterally rotates the arm.

NAME: Supraspinatus 

Origin: rests on the posterior surface of the scapula above the spine in the supraspinous fossa.

Insertion: Inserts on the greater tubercle of the humerus.

Action: Stabilize the shoulder joint and abducts the shoulder.

NAME: Infraspinatus

Origin: The posterior of the scapula below its spine in the infrapinous fossa.

Insertion: Inserts on the greater tubercle of the humerus.

Action: Stabilize the shoulder joint and laterally rotate the shoulder.

NAME: Teres Minor

Origin: Lateral border of the scapula.

Insertion: Inserts on the greater tubercle of the humerus.

Action: Stabilize the shoulder joint and laterally rotate the shoulder.

NAME: Subscapularis

Origin: The anterior surface of the scapula on the subscapular fossa.

Insertion: Inserts on the lesser tubercle of the humerus.

Action: Rotates the humerus medially and stabilizes the shoulder.

NAME: Trapezius

Origin: Base of the occipital bone and all the cervical and thoracic vertebrae.

Insertion: Inserts on the scapular spine, the acromion, and the clavicle.

Action: Scapular elevation, adduction/retraction, upward rotation, adn depression. It also extends the neck.

NAME: Latissimus Dorsi

Origin: Vertebral Column (T7-Sacrum), iliac crest, and lower ribs.

Insertion: Inserts on the humerus on the floor of the intertubercular groove under the pectoralis major muscle tendon.

Action: Functions as the adduction, extensor and the internal rotator of the arm (shoulder).

NAME: Rhomboid Major

Origin: From the T2-T5

Insertion: Insets on the lower medial border of the scapula.

Action: Retraction, elevation, and rotation of scapula.

NAME: Teres Major

Origin: From the inferior angle of the scapula

Insertion: Inserts at the lesser tubercle of humerus.

Action: Medial rotator, adductor, and extension of the arm (shoulder).

NAME: Biceps Brachii

Origin: Coracoid process (short head), and supraglenoid tubercle (long head) of the scapula.

Insertion: Tendon attaches on the radius on a landmark known as the radial tuberosity.

Action: Supinator of the forearm, and once the forearm is in the supine position the biceps brachii acts to flex the elbow. Also contributes to the flexion of the arm (shoulder).

NAME: Triceps Brachii

Origin: Infraglenoid tubercle (long head), posterior humerus (short and lateral).

Insertion: Inserts on the upper part of the ulna called the olecranon process.

Action: Works antagonistically with the biceps brachii and is the main extensor of the arm. Extension of forearm (elbow) a nd extension/adduction of arm (shoulder).

NAME: Brachioradialis

Origin: Above the lateral epicondyle of the humerus.

Insertion: Inserts at the styloid process on the radius.

Action: Flexion of forearm (elbow) and pronation/supination of forearm.

NAME: Forearm Extensors

Origin: Lateral epicondyle of humerus.

Insertion: Metacarpals and phalanges.

Action: Extension of hand (wrist), extension at metacarpophalangeal and interphalangeal joints.

NAME: Forearm Flexors

Origin: Medial epicondyle of humerus and the ulna.

Insertion: Metacarpals and phalanges.

Action: Flexion of hand (wrist), flexion of metacarpophalangeal and interphalangeal joints.

NAME: Rectus Abdominis

Origin: Originates at the pubic crest and the pubis symphysis.

Insertion: Inserts at the xiphoid process and the inferior ribs.

Action: Flexion of hips and aid in functions such as expiration, defection, and childbirth. Also helps with core stability.

NAME: External Oblique

Origin: Originate on the lower eight ribs.

Insertion: Insert on the iliac crest, ASIS, and Linea Alba (connective tissue)

Action: Lateral flexion of the hips and cores stability.

NAME: Internal Intercostals

Origin: Posterior border of ribs (costal surface).

Insertion: All insert on the superior borders of all the ribs.

Action: Keep the ribs elevating and depressing during expiration and inspiration, especially drawing heavy exercise (expansion of chest cavity).

NAME: Transversus Abdominis

Origin: Lower costal cartilage, iliac crest, inguinal ligament.

Insertion: Insert on the iliac crest and linea alba, pubis, xiphoid process.

Action: Rotation and stabilization of the trunk and core stability.

NAME: Erector Spinae

Origin: Inferior vertebral column, iliac crest, and sacrum.

Insertion: Superior ribs, superior vertebral column, mastoid process.

Action: Extension of back (hips), extension fo neck, and maintain posture in spine.

NAME: Psoas Major (Hip Flexor)

Origin: First 5 lumbar vertebrae

Insertion: Insets on the lesser trochanter of the femur.

Action: Responsible for the hip and trunk flexion.

NAME: Iliacus (Hip Flexor)

Origin: Originates on the inner surface of the ilium (iliac crest).

Insertion: Inserts on the lesser trochanter of the femur.

Action: Responsible for hip flexion.

NAME: Sartorius (Hip Flexor)

Origin: Originates a the anterior superior iliac spine (ASIS).

Insertion: Inserts on the medial surface of the tibia.

Action: Responsible for flexion and outward rotation of the hip and it helps to flex the knee.

NAME: Gluteus Maximus

Origin: Originates along the posterior iliac crest, sacrum, and coccyx.

Insertion: Attaches to the posterior aspect of the greater trochanter of the femur.

Action: Responsible for hip extension and external rotation.

NAME: Gluteus Medius

Origin: Originates on the iliac crest.

Insertion: Attaches to the posterior surface of the greater trochanter of the femur.

Action: Responsible for abduction and internal rotation of the hip.

NAME: Gluteus Minimus

Origin: Originates on the lateral surface of the ilium.

Insertion: Attaches to the anterior surface of the greater trochanter of the femur.

Action: Responsible for abduction and internal rotation of the hip.

NAME: Adductors (Group)

Origin: Originate on the pubis, ischial tuberosity, and ischium.

Insertion: Inserts on the medial surface of the femur.

Action: Adduction, internal and external rotation fo leg (hip).

NAME: Rectus Femoris

Origin: Originates at the anterior inferior iliac spine and acetabulum..

Insertion: Tibial tuberosity (via the patellar tendon)

Action: Responsible for knee extension and hip flexion.

NAME: Vastus Lateralis

Origin: Originates o the gluteal tuberosity of the femur and greater trochanter of the femur.

Insertion: Tibial tuberosity (via patellar tendon), lateral condyle of tibia.

Action: Extension of lower leg (knee).

NAME: Vastus Medialis

Origin: Originates on the greater trochanter of the femur and the gluteal tuberosity of the femur.

Insertion: Tibial tuberosity (via patellar tendon), medial condyle of tibia.

Action: Extension of lower leg (knee)

NAME: Biceps Femoris

Origin: Originates in the ischial tuberosity and the femur.

Insertion: Inserts into the head of the fibula and the lateral condyle of tibia.

Action: Extension of leg (hip), flexion of lower leg (knee).

NAME: Semitendinosus

Origin: Originates at the ischial tuberosity.

Insertion: Inserts at the medial surface of tibia.

Action: Extension of leg (hip), flexion of lower leg (knee).

NAME: Semimembranosus

Origin: Originates from the ischial tuberosity.

Insertion: Inserts on the medial condyle of tibia.

Action: Extension of leg (hip) and flexion of lower leg (knee).

NAME: Gastrocnemius

Origin: Medial and lateral condyle of femur.

Insertion: Calcaneus (via achilles tendon)

Action: Plantarflexion of foot (ankle) and flexion of lower leg (knee).

NAME: Soleus

Origin: Head of the fibula, medial surface of the tibia.

Insertion: Calcaneus (via achilles tendon).

Action: Plantarflexion of foot (ankle)

NAME: Tibialis Anterior

Origin: Lateral condyle of tibia

Insertion: Tarsals and first metatarsal

Action: Dorsiflexion and inversion of foot (ankle).