Tag: Neck Issues

Psoas

psoas -- 2016
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)

  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!

Pectoralis Minor

pec minor -- 2016

Pictured above is the pectoralis minor. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the top front of the scapula down toward the front center of the chest. It is hugely impactful on proper shoulder posture and range of motion. If you are dealing with shoulder or neck issues, you MUST address this muscle on a regular basis. (click here for a list of all the muscles)

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 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)

  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!

Rhomboid Major

rhomboids -- 2016
Rhomboid Major

Pictured above is the rhomboid major. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the scapula toward the spine.

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 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)

  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!

Rhomboid Minor

rhomboids -- 2016
Rhomboid Minor

Pictured above is the rhomboid minor. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the scapula toward the spine.

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 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)

  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!

Latissimus Dorsi

lats -- 2016
Latissimus Dorsi

Pictured above is the latissimus dorsi. It is the largest muscle in the back of your body (attached to your hips, spine, ribs, shoulder blade, and upper arm), and it pulls the arm down to your side and towards the back of the body.

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 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)

  1. Pectoralis Major & Minor
  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!

Pectoralis Major & Minor

pecs -- 2016
Pectoralis Major

Pictured above is the pectoralis major. It is a powerful muscle on the front of the chest and it pulls the arm towards the front of the body. Click Here for SMR technique instructions.

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 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)

  1. Pectoralis Major & Minor
  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!

Levator Scapulae

levator -- 2016
Levator Scapulae

Pictured above is the levator scapulae. The levator scapulae is a very influential muscle on proper neck posture. Click Here for SMR technique instructions.

Click Here for a list of all the muscles.

The muscles are layered, showing how some of the muscles are covered by 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 upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis

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

  1. Trapezius
  2. Levator Scapulae

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!

Trapezius

traps -- 2016
Trapezius

Pictured above is the trapezius. The muscles are layered, showing how some of the muscles are covered by the others. The trapezius is the outermost muscle in your upper back with 4 layers of muscle underneath it. 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 individual muscle detail for all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

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

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis

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

  1. Trapezius
  2. Levator Scapulae

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!

Sternocleidomastoid

sterno -- 2016
Sternocleidomastoid

Pictured above is the sternocleidomastoid (say that one three times real fast). It is a muscle on the front & side of your neck that attaches to the sternum, collar bone, and the back of your skull just behind your ear. It has a lot of influence on proper neck posture.

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

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

  1. Sternocleidomastoid
  2. Trapezius
  3. Splenius Capitus
  4. Longissimus Capitus
  5. Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

  1. Anterior Scalene
  2. Medial Scalene
  3. Posterior Scalene
  4. Splenius Cervicis
  5. Semispinalis Cervicis

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

  1. Trapezius
  2. Levator Scapulae

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!

Pecs Wall Press

pecs-press-2c-2016-thumb
33rd Extended -- Pecs Wall Press
Use this SMR exercise as an alternative to the Pecs Hand Press. 

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Hand Press or the Pecs Floor Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over several days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.
For written instructions, click here.

For video instructions (1:48), click here. (Updated video coming soon!)

Click here to see the rest of the SMR Techniques.
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

**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.**