Back Issues – Page 2 – Alexander Method of SMR

Tensor Fasciae Latae

Pictured above is the tensor fasciae latae. It primarily acts on the IT Band and keeps the knee from drifting inward. It is also a weak hip flexor muscle. You can't move your hip in any direction without using this muscle. Cyclists, speed skaters and other athletes that spend large amounts of time actively using their hip in a flexed position are likely to need stretching and SMR attention here.

80% of all adults over 18 years of age have some form of back pain. If you aren't also checking the psoas and rectus femoris for excessive tension you are missing the most significant inhibitors of 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!

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

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

Psoas
Iliacus
Rectus Femoris
Tensor Fasciae Latae
Sartorius
Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Quadratus Femoris
Biceps Femoris - Long Head
Semitendonosis
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

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

Psoas
Iliacus
Rectus Femoris
Tensor Fasciae Latae
Sartorius
Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Quadratus Femoris
Biceps Femoris - Long Head
Semitendonosis
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

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

Psoas
Iliacus
Rectus Femoris
Tensor Fasciae Latae
Sartorius
Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Quadratus Femoris
Biceps Femoris - Long Head
Semitendonosis
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

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

Psoas
Iliacus
Rectus Femoris
Tensor Fasciae Latae
Sartorius
Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Quadratus Femoris
Biceps Femoris - Long Head
Semitendonosis
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!

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).

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

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!

Semimembranosis

Pictured above is the semimembranosis. It is one of the two internal hamstring muscles that attaches just below the inside of your knee.

The leg on the right has the semimembranosis labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the semimembranosis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the hamstings and all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to view the hamstrings all together.

Additional hamstring muscles you might be interested in:

Biceps Femoris
Semitendonosis
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!

Semitendonosis

Pictured above is the semitendonosis. It is one of the two internal hamstring muscles that attaches just below the inside of your knee.

The leg on the right has the semitendonosis labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the semitendonosis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the hamstings and all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to view the hamstrings all together.

Additional hamstring muscles you might be interested in:

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!

Hamstrings

Pictured above are the hamstrings.

The leg on the right has each muscle labeled. The muscles are also layered just like in your thigh, showing how some of the muscles are covered by the others.

The leg on the left has all the muscles you can address on the back of your thigh in addition to the hamstrings. All of the muscles in the left leg 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

Additional hamstring muscles you might be interested in:

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 Femoris

Pictured above is the biceps femoris. You'll notice there are two attachments above the knee that feed into the same tendon below the knee (one on the hip bone, one on the lower portion of the thigh bone).

The leg on the right has the biceps femoris labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the biceps femoris. All of the muscles in the left leg 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 view the hamstrings all together.

Additional hamstring muscles you might be interested in:

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!