Anatomy – Page 5 – Alexander Method of SMR

Quadratus Lumborum

Pictured above is the quadratus lumborum (QL). It is one of the deepest of the lower back stabilizers and it hikes your hip (pulls your hip up toward your spine).

It is commonly too tight in persons diagnosed with one leg longer than the other. You can't move your hip or lower back in any direction without using this muscle. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the QL 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.

Click here for a list of all the muscles.

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

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)

Psoas

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

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

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!

Piriformis

Pictured above is the piriformis. It is one of the lateral rotator muscles of the hip, and rotates your leg so that your toes point outward. Because of the location of this muscle in relation to the sciatic nerve, releasing excessive tension in this muscle can dramatically improve sciatica symptoms. (click here for a list of all the muscles)

The muscles on the left 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)

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

Psoas

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

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

Iliacus
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Obturator Externus
Quadratus Femoris

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!

Forearm Flexors

Pictured above are the flexor muscles in the forearm. They pull your hand or fingers toward the frontside of your forearm. Issues like golfer's elbow and weak grip respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results. (click here for a list of all the muscles)

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm extensors

Extensor Carpi Radialis Longus

Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm flexors

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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!

Forearm Extensors

Pictured above are the extensor muscles in the forearm. They pull your hand or fingers toward the backside of your forearm. Issues like tennis elbow and carpal tunnel syndrome respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results.

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.

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Click here to view all of the forearm extensors.

The following are the extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the back of either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Click here to view all of the forearm flexors.

The following are the flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the front of either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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!

Triceps

Pictured above is the triceps muscle. It straightens your elbow and pulls your arm toward your side. The long head of your triceps attaches to both your elbow and your shoulder blade, and can keep you from easily being able to raise your arm overhead when it gets too tight. Issues like tennis elbow respond well when you reduce excess tension in the triceps.

Click here for a list of all the muscles.

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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!

Brachialis

Pictured above are the biceps muscles. Both of them pull your lower arm toward your shoulder. 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. Issues like golfer's elbow respond well when you reduce excess tension in the brachialis.

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:

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!

Hip Flexors

Pictured above are the hip flexor muscles. All of them pull your leg up toward your spine, and one of them pulls your spine toward your leg (like when you sit up). They are BY FAR the most influential group of muscles in the body. You can't move your hip or lower back in any direction without using one or more of these muscles. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking your hip flexors for excessive tension you are missing the most significant group of muscles that contribute 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. On the left side you can see the other muscles that are present in the same area as the hip flexors, and a couple muscles that act as mild hip flexors (Tensor Fasciae Latae & Sartorius).

Click here for a list of all the muscles.

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

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

Psoas

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

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

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!

Psoas

Pictured above is the psoas. It is one of the hip flexor muscles, and pulls your leg up toward your spine (like when you lift your leg), or your spine toward your leg (like when you sit up). It is BY FAR the most influential muscle in the body. You can't move your hip or lower back in any direction without using this 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)

Psoas

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

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

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!

Subscapularis

Pictured above is the subscapularis. It is one of the rotator cuff muscles, and it rotates your arm toward your chest.

Click here for a list of all the muscles.

Click here to see the rotator cuff muscles as a group.

Individual shoulder, upper back & neck muscles you might be interested in: (any inactive links will be live soon)

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

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

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
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!

Teres Minor

Pictured above is the teres minor. It is one of the rotator cuff muscles, and it rotates your arm away from your chest (toward your back) and pulls your arm torward the side of your torso.

Click here for a list of all the muscles.

Click here to see the rotator cuff muscles as a group.

Individual shoulder, upper back & neck muscles you might be interested in: (any inactive links will be live soon)

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

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

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
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!