first of all so that I want to look at a look at the head movers of the neck movers who moves those two things around the trapezius is your fake muscle right on top here here's the trapezius that's trapezius the penis goes all the way out all the way from the EOP on top all the way down to t12 SP means spinous process ts means thoracic spine these are made in Turkey these are some provisions that are allowed for the American Medical Association so I use them so you get used to it SP spinous process that's the bump in the back remember that's the spinous process in the back and PS Vita's thoracic spine so it goes from all the way up here bo p2 t12 and in anchor step and it reaches out to the shoulder way and in front of the clavicle so it goes to chromium and spine of the scapula a little kick and a lateral third the flat of the outside third of the of the clavicle you see the right here of that it helps extend the head as an aids action always origin eyes insertion and aids action we do not do innovation I said we don't worry about that but if you visualize what happens when these muscle contracts it pulls the neck it put extends the head it tilts the head to the same side you can contract here you visualize what happens when I'm also contracts that's your action so if you visualizing it goes that way that's possible distal so you take your hand and put put it on the attachments and bring it closer every part and then you know all the actions I do not ask you action on the test I just needed to identify the motions of just the actions are for us to understand well it's not just you know a piece of I've heard it rotates the head to the opposite side it also has involved in scapula shoulder blade motions to it so the muscle it can pull here on top but move to that but also if this is stable to shoulder blade to me you know if you track both sides even though you have this thing called origin in inserts it can flip technically speaking so it's not fully caught in stone what that is which one is right oh the next most is cool the sternocleidomastoid right here it starts at the sternum remember starting a little story clavicle as in Clio sternal Clio and it goes to the mastoid process which was to build a quest along behind the ear right here so it's this most looking at you it bulges out if you put your head to the side and you resist your motion that's another thing if you do like if you look at the actually the extents there and it tilts the same side wrong things to the opposite side okay I'm just resisting that motion impulses out you can feel it moving this we're done I love that wall if that also sticks out too much of the others moving stressful oh and then this is also cool this is Jana Terrell Jana travel was john f kennedy's doctor she was the only woman who was a surgeon general in america it's a shame isn't that a shame but anyway so she found she didn't find out herself but she's the one of the the big work in that work called trigger point therapy myofascial release turkey and what she found is that there is triggers in muscles like where these X's are and the patients come in and have pain in those areas that they mark those are so so if you have somebody that has pain here it could be that this muscles triggering this pain and your head so whether you technically could do you could go on and take the muscle and squeeze it for the person and squeeze all the water out of it and then this pain intensifies a little bit but then it goes away if it's from that causation and so that's for massage that if you do massage you can use this as a cap go to massage so that's why for every muscle I put this off not that I expect you to do it but that way we have some news for the whole material resources everything knowledge right okay the next muscle group that I like oh I like that a lot that's action might might I found this fossil to be implicated my dad the guy that the older guy who was your life sentence so he's plays tennis and he fell and he rolled up this is a perfect roll is the perfect roll pretty squishes here they had somehow gets this gets pushed down so there's a distress happening this gets stretched and his pain was one of the places he had pain was like hiding here and it's right in here but this most of the scalene golden starts at the track TP means transverse process so let's the outside of the spinous balls it goes from there the transverse process in the anchors into the first week second read read want to and so it moves the neck around it flexes the neck if used bilaterally and it bends at the same side if you wanna laterally okay bent orbit or vents to the side it also elevates the first rib when we take a deep breath it gets to be tight if you if you if you rob you you drop your right around the clavicle and it's like shoots a electricity it's tight then it's time because what's going on there is to break your plexus to nerves go through the scale it's enjoyed to the arm and then bring the nerve energy into the arm if this is really tight and squeezy that you think you have carpal tunnel syndrome or other things that work because the nerve can get squeezed involved with your faces and digitally the place where get squeezed and so that's the scalene muscle it's very very interesting mostly very very often overworked you know because one of the things that we find is that the arms are attached to the the arms are attached to the shoulder blades the shoulder blade anchors into the rib cage and if you live things heavy if you always have the arms open tiny four slip things back or whatever you do is yanking Yanks on the rib cage and when that Rick takes is yanked out look forward then these get distressed and then the muscles that attach to this poem get distressed and it hurts and so we hope I look at the whole thing as what's what and I push these things back together there's little hairy things and then I figure out which mall so I try to work the muscles and then that it all sort of decreases to pain but you have people that walk around this stuff like we use because you have to look at it otherwise it doesn't exist so scale is very important also the longest call like that is it also very important muscle that's been bringing it up it is riding the front of the spine you don't need to worry about all this this is for fYI later but this muscle is right at the front of the spine in here deep by the trachea I push the trickier part baby push on that also it hurts because if anybody had ever a whiplash you know whiplash is your etiquette BuChE BuChE throw back and forth in a car accident by the way if you drive a car just rent a car you want to have you a hand at the headrest when the driver because the injury the whiplash happens when your head is in front of the hair as you get slack for the back and it moves backwards that that stretched and stretched stretches this muscle and if the friggin container and it hurts like hell and so my first model oceans like 88 or something I don't know 87 which is in the car put the head against it you know if you gotta hit it from behind she's like crystal I never get hit like oh so I didn't say anything I put spy but that's a good exercise to strain that muscle it's a chick race and it's like you're making a double chin because often we walk around like that so chicken head right and and we gotta we gotta break your prayer or make another change you know we don't like that way this muscle gets strengthened the neck likes it so that's the longest coli muscle hey yeah and then this is also really cool but it's also kind of my little pet thing because I like it a lot so these muscles all right I'll talk to your owner the skull right so you can't they even took those out over you the right deep deep deep you see them there so they go from the skull to the tip of c1 to the spinous of c2 and then around they called the soft occipital triangle their battery know why it's called a triangle but it's sort of a triangle we have rectus capitis they call the weakest capitis not the names I'm not gonna hurt harp on the names but what is really cool those muscles are connected to the eyes and they sort of are marionette muscles that move the whole back around because when you look at the body you have muscle here and muscle here your muscle here but you could also say everything is connected like a big connection is from the heel for the foot actually to the heel to the calf of the hammies in the default the whole back and then to the front of the skull it's like one thick fascial connection if you eat meat and you have the big wrestling I mean you have to cut it out that's fashion that's like a long connection and we can say all the muscles in that connection are working as a unit even though we give them different names because and that their logic for that is that when I have somebody back there now over their feet because if their feet or flattened is all tension we're gonna feed make some room to take tension off the back we'll have a little better take better time it's not all of it but it's all works together and these muscles are sort of the control muscles for that back line and they've connected with the eyesight so when you throw cat into the air it lands on his feet have you tried don't try be nervous but if you know somebody will do it the reason why is because the cat's eyes orient themselves where they are in space and these muscles contract and they's pull they pull the whole line of the back with it and they can land on the feet and that's why these muscles and so we still have those but main I have my eyes open they're tight this is when I close my eyes that's where it relaxes so a small reason why I like to have your eyes closed and so that's the deepest layer in the top neck and then above that layer we have two muscles one muscle group known as the semi spine Alice that goes a little bit from the outside towards the inside from the from the transverse process to the steps spinous process so we have also that sort of goes this way a little bit right here you can see that better idea and then we have another layer next to it and that later sort of goes board from the outside inward so we got a little crisscross see going all over there so that would be a many different motions that we can do with this neck getting all works out so there are semi spy Dallas and splenius fYI muscles to normal the test the I don't know tourists they're not even on the homework list this one I just want to talk about from yeah yeah yeah if they're not on the homework please you don't have to label them on the homework look you only have a few here for this section so I can talk so long but it's still fine there was a long lecture I know and so then we had found out those specs by now since Sammy spine Allison I mean Sammy smiles and splenius and then on top of that we have the erector spinae muscles those are the muscles to keep the back upright directly erection is upright and pick all the way up in the neck we just don't tackle all the way up in the neck but that's that the next layer and then the fourth player talk to business services and multiple are is going to talk about those when we talk about the others so the erector spinae muscles generally speaking star all sort of town here and reach upward so they start at the iliac crest for less and also some of them start at the sacrum from the vertebra and then I go up to the spinous process they also go up to the ribs or to the transverse process and so we gave him different names we give them the spine Alice muscle goes from the spine he's on the spine so that's the one at the center the large a seamless muscle goes up to the transverse process that's a long long list and then iliocostalis you remember the costal means ribs so they goes to the towards to the ribs really the studying all in detail reaches stalling as erector spinae muscles that's good enough but very important you can see that here I mean I worked on one of the Raider got it was looking like that but I and he came in February I think offseason the Raiders suppose a lot of time since were in the playoffs oh it's offseason boy it was like nothing really here down here and then he worked out and he trained antes deep muscles they started balls in that Whitney was contract it was like really like became a cushion like that thing if you week it was really interesting and so those muscles are director spinae muscles and that brings me to a level deeper down there and that's the multifidus muscle and I love the multifidus muscle because we started that muscle and if somebody has back pain that muscle is disengaged it doesn't work anymore and so that's a problem because that muscle is deep it goes from the teepee to the SP from the teepee to the SP a few seconds of often so it like goes all the way here and and stabilizes all these small little segments together and it's very fine to label but yeah it's supposed to be strong because it's also it's at one of the most important stabilizing muscles for of the spinal joints on each segment and so if it's weight they really have an issues and look at this down here this is a strong will tip for this ball so it's nice and dark that is named Iraq in an MRI that means it's fleshy stuff muscle stuff they stab you look at how wide it is that lightness is fat not this back just instead of muscle tissue because fat is easier is cheaper muscle from an ATP multi perspectives very expensive and so this is not strong this can't contract so these segments determine who seduces so this guy general person goes goes running and it's all I glue see who's not stabilizing that's not a good thing so what we want to do since we know this is also feeding stuff is kind of wacky stuff what we want to do is Willa straighten that muscle so one of the exercises for people with low back pain that's if they can tolerate it of course is the Superman pose where you raise off with your chest over a jet ball or so and you contract these muscles in the back you can feel it if you if you if you lean forward at some point engage if you hold your fingers right there at the spine but back here is the bumps a little above the crash there in the middle of the middle is two spinous processes a little on the outside if you reach back you arch back a little bit it's relaxed if you go forward let's not forget engaging contracts you feel like it's like a flick you're gonna teach that to so Biggs because they're always contracting you gotta we gotta figure out how to not always contracting because that hurts after a while it's too much work but anyway this is how we can fix it or having them strengthen it there's another muscle that's really cool on the side down in here and that's the quadratus lumborum and that's attached to the crest and then to the lowest rib and also the spinous and the the transverse processes on the side and so that muscle flexes the low back from side to side and also thanks to spine maybe go backwards but even just see how it's like a sail you know it's like contracting your husband well I guess I gotta make it out and yeah this was such a great shot well it's not on the list anyway but I wanted for completion so we get a picture and so from there now we're done a little bit here and now we're going to go to the chest to the breathing so we're gonna go breathing motions we have to a few intercostal muscles in a constant visit between the ribs inter means in between intercostals so if external intercostals and internal intercostals the external intercostals are on the outside the internals are the inside the externals all right here and then the internals would be like here on the inside they go the other direction of them on the model you can see it on the side here with the ribs come together if here the externals on the other side and then the internals of the others the externals when they contract they pull the lower revolt but they make the ribcage really nice indian wife they take a big breath and the internals may be needing forcefully push the breath out they can pull the ribs downward and subtracting them or compressing them and all that well all the arrows are that they're inhaling and exhaling is a passive event it's it's happens by muscle than the chest expands and that's how we inhale that's the inhalation and so the biggest inhalation muscle that we actually care about is the diaphragm and the diaphragm goes from underneath its attached to decipher it in the red of the rape think that despite in the back and it reaches up like a doll or like a parachute looking thing see like that in here you can see like that and what happens is when it contracts it flattens out and it pulls that holes long down and it explains the longer that they are into it it comes back out from the exhale just letting it go barely breathing you want to do belly breathing it's much much more easier than just do this done how you do that you can't act it you can teach yourself you lay on the back if you have a book it's a boring an etiquette book and it was off of them but you watch it over that diaphragm cool stuff the last but not least stomach muscles we got stomach we got abdominal muscles because oh he got a few of you got four we'll be talking about that we got on top we got a rectus abdominus and mi got an external oblique we got an internal oblique and then we even turn it around we have one that goes around I said call it a transverse abdominus so the external obliques they attach to the ribs here on the audio part they insert down into the anterior rectus sheath inside here you've got a you've got a you've got a sheet here you've got like this fashion stuff the white stuff here you can see the covering a little bit the gray David's take it off you got it around all these muscles and so the external oblique that reaches into that thing there and then the internal oblique comes more from from the de crest here and reaches up into the ribs it circles the opposite way yes fact bezel told that's the belly the belly fats were talking well there's also a visceral Fatima needs but the fat we're talking about is bone popular it's all potatoes fat is on top of most back to the muscle here the external abdominal oblique when you see the fibers you know why the third emotional goals the directs to the muscles and this goes like you put your hands in the pocket the five is how the fibers probably external abdominal oblique can put a Hanson apart internal is the opposite it's really hard to anticipate but that brings two transverse abdominus and the transverse abdominus is a muscle that wraps around to start that's it that's like the coca-cola came also it's like goes all the way around on the inside that's the core muscle you know core means core beans this is the core they always say strengthen your core right that's the core so you guys have this really strong and I have these muscles squeeze this liquid this is liquid inside squeezed is liquid together it's kind of like a full cocaine you cannot bend that soccer it is strong and sturdy if this is strong and sturdy anything I do comes out of a real good foundation and I do not damage joints and stuff like that as much if this is not strong and sturdy its wobbly like the empty coke and it was pretty mean it's like everything is looser you'll see everything in your interim things that's why they do core not even it's just a low back pain core is good for all of it and core muscle rectus transverse abdominus and then the multifidus we talked about that Superman is also you go forward Frankie stuff up forward backwards you move you do this 10 times go back you sweat that's hard work and here's a visual though you can sort of see how it squeezes to Colton together and that's you know in the coke and it's the bubbles that push out here's the thank God it's not bubbly inside there that will really be weird but here we have the muscles that squeeze it together and that's last but not least I hope yes tingle rectus abdominus your six-pack or the APAC or that one pack goes from the bottom and there were pubic symphysis off to the side foot and his two bands on the outside and what's interesting about this muscle is he actually is little muscles these are all individual muscles they contract individually they are really stronger they contract as a unit because you got mostly protracting here attracting him for muscles contract instead of just won't contracting so that's very strong all right how's that let's do some work