Shoulder, Hand, Leg and Getting Older

8/2/2019 Shoulder, Hand, Leg and Getting Older

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Shoulder, Hand, Leg and Getting

Older



The shoulder muscle anatomy includes the

anterior deltoid, lateral deltoid, posterior

deltoid, as well as the 4 rotator cuff muscles.



Anterior Deltoid

The anterior deltoid is located on the front of

your shoulder. It is the part of the shoulder

that borders the chest muscles. Its main

function is shoulder flexion, which ischaracterized by extending your upper arms

overhead, as well as raising them in front of

yourself. This muscle is targeted during front

raises and pressing exercises (e.g. overhead

press, push press).



Lateral Deltoid

The lateral deltoid is located on the outside of your shoulder.This is the deltoid head that, if highly developed, gives theeffect of having very broad shoulders, as well as the "capped"shoulder look. Note that genetics play a major role with this,and there's only so much one can do if he has naturallysloping shoulders.

The main function of the lateral deltoid is shoulder abduction.This movement is characterized by raising your upper armsupward, at your sides. This muscle is targeted during sidelateral raises and, to a lesser extent, during the dumbbellshoulder press.

If you're a beginner, you may be tempted to load up on shoulderexercises that target the outer deltoids. But please don't fallprey to this desire. You need to develop the entire shouldermusculature (not to mention the rest of your body) beforeyou worry about shaping this relatively minor muscle head.



Posterior Deltoid

The anterior deltoid is located on the back of your shoulder.

Its main function is shoulder extension, which ischaracterized by pulling your upper arms backward andbringing your shoulder blades together. This muscle istargeted during bent over lateral raises and various bentover row exercise variations.

The posterior deltoid is often overlooked, in comparison tothe anterior deltoid. This is because trainees tend toemphasize pushing exercises over pulling exercises. Theeventual result is a muscular imbalance, which leads toinefficient movement (and by extension, poor performanceof exercises). Even worse, it can cause a postural

deficiency......The solution? Do more compound pulling exercises and

isolation exercises for the posterior deltoids.



Rotator Cuff Muscles

The other, lesser known shoulder muscles

include four small muscles that make up the

rotator cuff. These muscles aren't as visible as

the deltoids, but they are equally (if not more)important.



The rotator cuff is a complex and delicate structure of theshoulder muscle anatomy. Located near the shoulder's ball-and-socket joint, it is comprised of four individual musclesand their tendons. Specifically, the four rotator cuff musclesinclude the following:

Infraspinatus

Subscapularis

Supraspinatus

Teres Minor

These muscles are much smaller and essentially unnoticeable

as part of the physique. However, they play an incrediblyimportant role in the body. That is, in addition to stabilizingthe shoulder, they provide us with the ability to rotate ourupper arms and shoulders through wide ranges of motion.



The triceps is a horseshoe-shaped muscle on the

backside of the upper arm, between your reardeltoid and elbow joint.

Its primary movement is to arm extension, such

as when push yourself off of a surface or push

something (or someone!) away from you.



Long Head

OriginInfraglenoid Tubercle of the Scapula

Insertion

Olecranon Process of the Proximal Posterior Surfaceof the Ulna

Function

Elbow ExtensionShoulder Extension

Shoulder Adduction



Lateral Head

Origin

Superior to the Radial Groove of the Posterior

Humerus

Insertion

Olecranon Process of the Proximal Posterior

Surface of the Ulna

FunctionElbow Extension



Medial Head

OriginInferior to the Radial Groove of the Posterior

Humerus

InsertionOlecranon Process of the Proximal Posterior

Surface of the Ulnaa

FunctionElbow Extension



Functions

Elbow Extension. Straightening the elbow bymoving the forearm away from the upper arm.

Shoulder Adduction. Pulling the upper arms

downward and to the side of the body, froman elevated position; exemplified by the pull-

ups or pull-downs exercises.

Shoulder Extension.P

ulling the upper armdownward from an elevated position.



Anatomy

Humerus. Upper arm bone.

Infraglenoid Tubercle. The small protruding bump (tubercle)on the lower, outer scapula (below the "glenoid cavity").

Olecranon Process. A large hook-shaped bony projection of the ulna (outer forearm bone) that curves behind theelbow joint; it forms the bony tip of the elbow that you can

see and feel when the arm is bent.Posterior. Back, or rear.

Proximal. Located closest to the origin.

Scapula. Shoulder blade.

Superior. Above, or higher; located closer to the head, awayfrom the feet.

Ulna. The forearm bone, located on the medial (toward theinside) side of the elbow.



Long/Outer Head

OriginSupraglenoid Tuberosity of the Scapula

Insertion

Tubercle of the Radius

Bicipital Aponeurosis of the Forearm Fascia

Function

Elbow Flexion

Forearm Supination



Short/Inner Head

OriginCoracoid Process of the Scapula

Insertion

Tubercle of the Radius

Bicipital Aponeurosis of the Forearm FasciaFunction

Elbow Flexion

Forearm Supination

Shoulder FlexionTransverse Shoulder Flexion



Functions

Elbow Flexion. Bending the arm at the elbow joint,such as the movement of "making a muscle" withyour arm.

Forearm Supination. External forearm rotation thatinvolves turning the palm upward.

Shoulder Flexion. Lifting the upper arms upwardand to the front.

Transverse Shoulder Flexion. Moving the upper armtoward the center-line of the body and across the

chest, on a horizontal plane and with the elbowspointed outward; as exemplified by a "bear hug"movement.



Anatomy

Bicipital Aponeurosis. The flat and broad tendon

connected to the biceps, on the front side of the elbow joint.

Coracoid Process. A bony, hook-shaped structure on thefront, upper region of the scapula.

Forearm Fascia. The thick fibrous body tissue on top of the forearm muscle.

Scapula. Shoulder blade.

Supraglenoid Tuberosity. The small protruding bump(tubercle) on the upper, outer scapula (above the

"glenoid cavity").Radius. The forearm bone, located on the lateral (outer)

side of the elbow.

Tubercle. A small protruding bump or knob on bones.



It is the smaller of the two major calf muscles. It

is located on the sides of the calf, and is incharge of plantar flexion (i.e. standing on your

tippy toes)...



Soleus

OriginUpper and Posterior Part of the Fibula

Upper and Posterior Part of the Tibia

InsertionAchilles Tendon of the Calcaneous

Function

Ankle Plantar Flexion



Functions

Ankle Plantar Flexion. Elevating your body onto the

balls of your feet by raising your heels. You canperform this by standing on your tippy toes.

Anatomy

Achilles Tendon. The tendon on the back of thelower leg that connects the calf muscles to theheel bone.

Calcaneous. Heel bone.

Fibula. Calf bone.Posterior. Rear, or back.

Tibia. Shin bone.



Medial Head

Origin

Posterior Side of the Medial Condyle of the

Femur

Insertion

Achilles Tendon of the Calcaneous

Function

Knee Flexion

Plantar Flexion (Ankle)



Lateral Head

Origin

Posterior Side of the Lateral Condyle of the Femur

Insertion

Achilles Tendon of the CalcaneousFunction

Knee Flexion

Ankle Plantar Flexion



Functions

Ankle Plantar Flexion. Elevating your body ontothe balls of your feet by raising your heels. You

can perform this by standing on your tippy

toes.Knee Flexion. Curling your leg backward and

upward by flexing the back of the thigh (hence

the "leg curl" exercise). You can perform this

action by trying to kick yourself in the butt

with the bottom of your foot.



Anatomy

Achilles Tendon. The tendon on the back of thelower leg that connects the calf muscles to theheel bone.

Calcaneous. Heel bone.

Condyle. The "knuckles" or rounded bulges on the joint of a bone.

Femur. Thigh bone.

Lateral. On, or extending toward, the outside.Medial. On, or extending toward, the inside.

Posterior. Back, or rear.



THE MUSCULAR SYSTEMAND THE EFFECTS OF AGING

Sarcopenia



The major functions of the human muscular system are

movement, support and heat production. By aroundthe age of 25 our skeletal muscles have reached theirmaximum size. They lose about 20% of their mass byage 50 and by age 80 they can shrink by about 50%.

A

s the muscular system ages, in addition to reduction insize there is a loss of mobility, agility and flexibility.Simple, everyday activities such as getting up from achair, walking, or climbing stairs can become moredifficult.

The decline of muscle mass and strength due to age iscalled sarcopenia.

Inactivity can quicken sarcopenia.



The effects of sarcopenia and inactivity:

General weakness

Tendency to move at a slower pace

Movement becomes stiffer and less flexible

Hand grip strength decreases, making it harder to turndoor handles, open jars, or hold on to a stair rail

Increased chance of losing balanceMore prone to developing arthritis

Increased risk of injuries

Do you want to continue participating actively and

independently in the coming decades? Do you want tocontinue to perform daily tasks and be able to takecare of yourself?

Shoulder, Hand, Leg and Getting Older

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