Author: Alexander Method

Iliacus

iliacus -- 2016
Iliacus

Pictured above is the iliacus. It is one of the hip flexor muscles, and pulls your leg up toward your hip (like when you lift your leg). It is one of the most influential muscle in the body. You can't move your hip in any direction without using this muscle. This muscle is VERY LIKELY to need some SMR attention along with the psoas muscle. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the psoas for excessive tension you are missing one of the most significant links to proper back function.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

Click here for a list of all the muscles.

Click here to see the hip flexor muscles as a group.

Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)

  1. Psoas


Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the hip and the thigh bone (femur)

  1. Iliacus
  2. Rectus Femoris
  3. Tensor Fasciae Latae
  4. Sartorius
  5. Gracilis
  6. Adductor Magnus
  7. Adductor Longus
  8. Adductor Brevis
  9. Pectineus
  10. Gluteus Maximus
  11. Gluteus Medius
  12. Gluteus Minimus
  13. Piriformis
  14. Superior Gemellus
  15. Obturator Internus
  16. Inferior Gemellus
  17. Obturator Externus
  18. Quadratus Femoris
  19. Biceps Femoris
  20. Semitendonosis
  21. Semimembranosis


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Transverse Abdominus

Transverse Abdominus

Pictured above is the transverse abdominus muscle. It tightens the space between your ribs and hips and flattens your belly. It works with the other core muscles primarily to stabilize the abdominal region and hold your spine steady while you move your body or lift something. You are not as likely to need to stretch and practice SMR on the transverse abdominus as the oblique muscles. However, be sure to check the PSOAS in particular, as it is EXTREMELY LIKELY to have knots that need attention.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Internal Abdominal Oblique

int oblique -- 2016
Internal Oblique - front


int oblique back -- 2016
Internal Oblique - back

Pictured above is the internal oblique muscle. It twists your torso and pulls your ribs toward the top of the back of your hip bone. It works with the other core muscles primarily to stabilize the abdominal region and hold your spine steady while you move your body or lift something. You will likely need to stretch and practice SMR on the internal oblique on the back of your body on the side you most often twists TOWARDS. Additionally, be sure to check the PSOAS in particular, as it is EXTREMELY LIKELY to have knots that need attention.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

External Abdominal Oblique

ext oblique -- 2016
External Oblique - front


ext oblique back -- 2016
External Oblique - back

Pictured above is the external oblique muscle. It twists your torso and pulls your ribs toward the top of the front of your hip bone. It works with the other core muscles primarily to stabilize the abdominal region and hold your spine steady while you move your body or lift something. You will likely need to stretch and practice SMR on the deeper internal obliques, but occasionally you may need to focus on the external obliques. Be sure to check the PSOAS in particular, as it is EXTREMELY LIKELY to have knots that need attention.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Rectus Abdominus

abs -- 2016
Rectus Abdominus (the 6-pack)


Pictured above is the rectus abdominus muscle. It is the "6-pack" muscle that pulls your ribs toward your pelvis. It works with the other core muscles primarily to stabilize the abdominal region and hold your spine steady while you move your body or lift something. You will rarely have muscular knots in this particular muscle. However, you will likely need to stretch and practice SMR on the deeper internal or external obliques or the hip flexor muscles. Be sure to check the PSOAS in particular, as it is EXTREMELY LIKELY to have knots that need attention.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the hip and the spine and/or ribs

  1. Rectus Abdominus
  2. External Abdominal Oblique
  3. Internal Abdominal Oblique
  4. Transverse Abdominus
  5. Latissimus Dorsi
  6. Iliocostalis Lumborum
  7. Longissimus Thoracis
  8. Quadratus Lumborum
  9. Multifidi


Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

  1. Psoas
  2. Iliacus
  3. Rectus Femoris
  4. Tensor Fasciae Latae
  5. Sartorius
  6. Gracilis
  7. Adductor Magnus
  8. Adductor Longus
  9. Adductor Brevis
  10. Pectineus
  11. Gluteus Maximus
  12. Gluteus Medius
  13. Gluteus Minimus
  14. Piriformis
  15. Superior Gemellus
  16. Obturator Internus
  17. Inferior Gemellus
  18. Quadratus Femoris
  19. Biceps Femoris - Long Head
  20. Semitendonosis
  21. Semimembranosis


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Coracobrachialis

coracobrachialis -- 2016

Pictured above is the coracobrachialis muscle. It is a small muscle that pulls your upper arm toward your head & towards your chest at the same time. Typically shoulder pain is caused by one or more of the other muscles that attach to or cross the shoulder joint. Take a good look at the pecs (especially the pec minor) and the rotator cuff muscles if you have shoulder discomfort.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the shoulder muscles as a group.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the head or neck & the shoulder blade (scapula).

  1. Trapezius
  2. Levator Scapulae


Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm).

  1. Pectoralis Major
  2. Latissimus Dorsi


Muscles that attach to the shoulder blade (scapula) & the spine or ribs.

  1. Trapezius
  2. Levator Scapulae
  3. Rhomboid Minor
  4. Rhomboid Major
  5. Latissimus Dorsi
  6. Pectoralis Minor
  7. Serratus Anterior


Muscles that attach to the scapula & the arm

  1. Deltoids
  2. Supraspinatus
  3. Infraspinatus
  4. Teres Minor
  5. Subscapularis
  6. Teres Major
  7. Triceps (long head)
  8. Biceps Brachii
  9. Coracobrachialis
  10. Latissimus Dorsi



Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

The Shoulder

shoulder muscles -- 2016 -- 40 percent quality
The Shoulder Muscles


Pictured above are all the muscles that attach to the shoulder blade or cross the shoulder joint (there are a BUNCH of them). The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the deltoid muscles as a group.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the head or neck & the shoulder blade (scapula).

  1. Trapezius
  2. Levator Scapulae


Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm).

  1. Pectoralis Major
  2. Latissimus Dorsi


Muscles that attach to the shoulder blade (scapula) & the spine or ribs.

  1. Trapezius
  2. Levator Scapulae
  3. Rhomboid Minor
  4. Rhomboid Major
  5. Latissimus Dorsi
  6. Pectoralis Minor
  7. Serratus Anterior


Muscles that attach to the scapula & the arm

  1. Deltoids
  2. Supraspinatus
  3. Infraspinatus
  4. Teres Minor
  5. Subscapularis
  6. Teres Major
  7. Triceps (long head)
  8. Biceps Brachii
  9. Coracobrachialis
  10. Latissimus Dorsi



Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Deltoids

deltoids -- 2016
The Deltoids


Pictured above are the deltoid muscles. There are three sections which pull your upper arm toward your head. The front portion (anterior deltoid) pulls up and forward, the middle portion (medial deltoid) pulls your arm straight up away from the side of the body, and the back portion (posterior deltoid) pulls the arm up and back. Typically shoulder pain is caused by one or more of the other muscles that attach to or cross the shoulder joint. If you have shoulder discomfort take a good look at the lats, the pecs (especially the pec minor) and the rotator cuff muscles in addition to the delts.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the shoulder muscles as a group.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the head or neck & the shoulder blade (scapula).

  1. Trapezius
  2. Levator Scapulae


Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm).

  1. Pectoralis Major
  2. Latissimus Dorsi


Muscles that attach to the shoulder blade (scapula) & the spine or ribs.

  1. Trapezius
  2. Levator Scapulae
  3. Rhomboid Minor
  4. Rhomboid Major
  5. Latissimus Dorsi
  6. Pectoralis Minor
  7. Serratus Anterior


Muscles that attach to the scapula & the arm

  1. Deltoids
  2. Supraspinatus
  3. Infraspinatus
  4. Teres Minor
  5. Subscapularis
  6. Teres Major
  7. Triceps (long head)
  8. Biceps Brachii
  9. Coracobrachialis
  10. Latissimus Dorsi



Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Brachioradialis – Front

brachioradialis -- 2016

Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

  1. Biceps Brachii
  2. Brachialis
  3. Brachioradialis - Front


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Biceps Brachii

biceps brachii -- 2016

Pictured above are the biceps muscles. Both of them pull your lower arm toward your shoulder. The biceps brachii rotates your lower arm as it flexes your elbow. The deeper of the two biceps muscles (the brachialis) is responsible for 'true flexion' of your elbow, and is involved in EVERY action you do that requires your elbow joint.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the shoulder muscles as a group.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

  1. Biceps Brachii
  2. Brachialis
  3. Brachioradialis - Front


Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!