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Sternocleidomastoid
ACTION
Bilateral: Flexion of neck, extension of head.
Unilateral: Lateral flexion of neck and head to same side. Rotation of neck and head to opposite side.
-
Trapezius
ACTION
Entire muscle: Retracts and upwardly rotates scapula.
Upper trap: elevates scapula, extends head.
Lower trap: depresses scapula.
-
Rhomboideus Major
ACTION
Retracts and downwardly rotates scapula.
-
Levator Scapulae
ACTION
Elevates, retracts and downwardly rotates scapula.
-
Latissimus Dorsi
ACTION
Extends, adducts and medially rotates humerus.
Known as the "hand cuff muscle"
-
Pectoralis Major
ACTION
- Entire muscle adducts and medially rotates humerus.
- Clavicular head: flexes humerus.
- Sternal head: extends humerus.
"Forehand muscle in tennis"
-
Deltoid
ACTION
- Entire muscle: abducts humerus.
- Anterior deltoid: flexes and medially rotates humerus.
- Posterior deltoid: extends and laterally rotates humerus.
-
Triceps Brachii
ACTION
Extends arm and forearm
-
Biceps Brachii
ACTION
- Flexes arm.
- Flexes and supinates forearm
-
Brachioradialis
ACTION
Flexes forearm
-
Rectus Abdominis
ACTION
Flexes trunk
-
External Oblique
ACTION
Flexes, laterally flexes and rotates trunk. Compresses abdomen.
-
Quadratus Lumborum
ACTION
Lateral flexion of lumbar spine
"Hip Hiker"
-
Psoas Major
ACTION
- Flexion and lateral rotation of thigh.
- Lateral flexion of lumbar spine
- Adducts thigh
-
Gluteus Maximus
ACTION
- Extension of thigh.
- Assists in lateral rotation and abduction of thigh
-
Tensor Fascia Latae
ACTION
- Assists in abduction flexion and medial rotation of thigh.
- Stabilizes hip and knee joints.
- Just an assister - REAL job is to stabilize hip and knee via IT band
-
Biceps femoris
ACTION
- Extension of hip.
- Flexion of knee.
-
Semitendinosus
Semimembranosus
ACTION
- Extension of hip
- Flexion of knee
- "Mule kick"
-
Rectus Femoris
ACTION
- Flexion of hip
- Extension of knee
- "Kicking a ball"
-
Sartorius
ACTION
- Assists in flexion of knee
- Assists in flexion, abduction of lateral rotation of hip
-
Gracilis
ACTION
Adduction of hip
-
Tibialis Anterior
ACTION
Dorsiflexion and inversion of foot
-
Peroneus Longus
ACTION
Plantar flexion and eversion of foot
-
Gactrocnemius
ACTION
- Plantar flexion of foot
- Assists in flexion of knee
-
Soleus
ACTION
Plantar flexion of foot
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