A post to help find the 5 main muscles (from my Base-Line Theory of Health and Movement) on your own body.
Anatomy is wordy. It's easy to get lost, but knowing the details isn't important:
Keep thinking about these 5 (paired - left and right) 'main muscles of moment' and how you use them as you move through your daily life.
Get to know how your body feels.
Become more aware of your posture (the position of all of your body, all of the time).
Keep in mind images and diagrams aren't what the tissues of the body are really like. We are made up of a web of connective tissues, in many forms, within which the cells our organs and muscles are contained. Structures are not isolated parts, our body blends from one named structure to another.
Below the knee, feel for the lump (tibial tuberosity) at the front of your shin bone (tibia). Run your hands up over your kneecaps and front of your thighs to just below the sticking-out bone at the front of your pelvis (hip bone). This is the full extent of the rectus femoris muscle.
From shin - a ligament that contains the kneecap turning into a layer of connective tissue at the back of the muscle.
From hip - short ropes of tendon from the hip bones that turn into a layer of connective tissue down the front of the rectus femoris muscles.
The rectus femoris is part of the quadriceps muscle group but it is the only one of the 4 muscles to attach to the pelvis - the other 3 attach to the top of the femur and thus do not cross the hip joint.
The largest skeletal muscles of the body (covering a lot of complicated anatomy prone to pain/injury).
Look at the position of the hip joint in relation to the gluteus maximus. The "ball and socket" joint sits centrally in front of the gluteus maximus.
The gluteus maximus has a linear attachment to the top third of the back of the femur (thigh bone).
Hands on buttocks - feel for the muscles contracting. "Buns of steel", extending to the femur.
Now the key muscles to connecting mind to muscles, body to brain ... The body's 'core pillar of strength' and key to feeling your state of physical alignment and balance: Your Body's 'Base-Line':
The pelvic floor - a basket of muscles within the bones of the pelvis.
The pelvic floor consists of several small muscles spanning the pelvic canal. Left and right sides a mirror image.
The pelvic floor - a crescent shape on the body's midline.
These muscles are closely associated with the anus and genitals.
Kegel exercises are the most well-known introduction to strengthening the pelvic floor muscles. Picture these muscles contracting in your mind, feel for them working. Find a connection. Keep working at it. It will become easier the more you practice.
Aim for a balanced contraction left and right sides. Providing the sensory information for the 'base' point of our 'body map in the mind' from where the rest of the body extends.
[The pelvic floor is generally accepted to correspond to the "root chakra".]
The pelvic floor muscles.
The base of the body.
"The abs" = rectus abdominis muscles.
Strong and powerful, the muscles that allow the body to bend and flex in all directions when functioning at optimal.
Think of these muscles as your central LINE, extending from a solid Base, that should be free to move and fully extendable.
The rectus abdominis muscles:
Place your hands over your rectus abdominis muscles, starting from the bone between your legs (pubic symphysis) then, as you breathe in, move your hands up thinking of activating and elongating - section by section - all the way up to your chest. (Put your hands over the front of your lower ribcage to appreciate how high up the chest the rectus abdominis attach).
Repeat the breathing and extension of your rectus abdominis, lengthen the muscles as much as you can and think about the linea alba straightening and aligning.
Think of the panels of muscle as a set of lights to be activated in sequence. Or whatever works for you ...
Breathe with your Base-Line.
Think stronger and longer with every breathe in.
A blanket of muscle that should be smooth and wrinkle-free, from mid-back to the back of the skull, extending out towards each shoulder.
The trapezius muscles can be thought of as 6 sections (approximating - 2 triangles and a horizontal strip to the shoulders on each side as shown above).
Movement of the upper body should begin from the lower trapezius.
Like wings extending from the middle of your back.
Think of lifting your shoulders from below, rather than pulling them up.
The trapezius muscles meet midline and merge with the nuchal/supraspinous ligaments - our 'secondary guides for alignment'.
Find your 5 main muscles and work towards regaining a full range of natural movement, releasing the physical tensions on your body. The key to better health.