Tag: Breathing Issues

Serratus Posterior Inferior

spi -- 2016
Serratus Posterior Inferior

Pictured above is the serratus posterior inferior (SPI). It is an important muscle to address because it tends to be tight and limit your ability to draw in a deep breath.

It is commonly overstretched and lacking proper mobility in persons with poor posture due to excessive rounding of the middle and lower back. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the SPI for excessive stiffness you are missing one of the most significant links to proper back function.

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.

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)

The following muscle attaches across the middle & lower back to the bottom four ribs and the last two thoracic vertebrae and the top two lumbar vertebrae:

  1. Serratus Posterior Inferior

The following muscles attach across the hip & lower back, or to the hip from above (the spine and/or ribs) or below (the thigh).
Click the appropriate link for your interest.

Click here to see the hip flexors as a muscle group.

Click here to see the adductors 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. Adductor Magnus
  3. Adductor Longus
  4. Adductor Brevis
  5. Pectineus
  6. Gluteus Maximus
  7. Gluteus Medius
  8. Gluteus Minimus
  9. Piriformis
  10. Superior Gemellus
  11. Obturator Internus
  12. Inferior Gemellus
  13. Obturator Externus
  14. 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!

Iliopsoas Roll

iliopsoas-roll-1a--gallery
8th Secondary -- Iliopsoas Roll
Use this SMR exercise AFTER the Quads Roll. 

This SMR exercise is a variation of the Psoas Press and Iliacus Press techniques to address the Psoas muscle and Iliacus in the Hip Flexors in the front of your hips & core. You may find this exercise easier.

If the Psoas Press or Iliacus Press are too intense to work with then practice the Iliopsoas Roll to more gently work out the "junk" in the front of your hips. It may take a month or two to help your muscles along to become healthy enough to handle the other two techniques (which are the preferred deep tissue SMR techniques for the iliopsoas group).

If you have tightness or discomfort of the hip, knee, or lower back, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the Iliopsoas Roll

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**

T-Spine Roll

tspine-roll-1a--gallery
11th Secondary -- T-Spine Roll
Use this SMR exercise AFTER the Lats Roll.

This SMR exercise is to address the multiple layers of knots & adhesions in your upper and mid-back.

If you have tightness or discomfort in your shoulders, deep dull aches in your upper or mid back, or general shoulder & neck issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the T-Spine Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**

QL Roll

ql-roll-1b-IMG_3864-gallery
9th Secondary -- QL Roll
Use this SMR exercise AFTER the Quads Roll, and the Iliopsoas Roll.

This SMR exercise is to address the deeper knots in your lower back primarily along your spine below your ribs.

If you have tightness or discomfort in your lower back, deep dull aches in hip, or general hip & back issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the QL Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**

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!

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!

Quadratus Lumborum

ql -- 2016
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)

  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!