In parts, the whole by Janet Stone

Ceran
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In parts, the whole by Janet Stone Sept 22, 2021 12:44:35 GMT

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Post by Ceran on Sept 22, 2021 12:44:35 GMT

janetstoneyoga.academyofmine.net/course/in-parts-the-whole/start-course/

Anatomical Terms to Know
Medial: near the midline or towards the center
Lateral: away from the midline or away from the center
Posterior: referring to the back of the body
Anterior: referring to the front of the body
Proximal: closer to the center of the body. For example, the shoulder is proximal to the elbow
Distal: away from the center of the body. For example, the wrist is distal to the elbow
Intrinsic Muscles: muscles that are fully contained within a given structure (e.g., the foot
//
Pronation: Often called Flat footed. Excessive when the inner edge of the foot (medial) approximates the ground while standing or walking. Foot will normally move into some pronation as we push off during walking or running.
Supination: Weight more on the outside of the foot in standing. The normal rolling motion towards the outside of the foot during the stance phase of walking
//
Dorsiflexion: the movement of pulling your toes towards your shin. We dorsiflex when our heel hits the ground in normal walking. Downward dog requires dorsiflexion of your ankles.
Plantar flexion: the movement of pointing your toes away from your face. Rising on your toes or upward facing dog are positions of plantar flexion.
//
Inversion: movement of the sole of your foot towards the midline.
Eversion: movement of the sole of the foot away from the midline.
External Rotation: rotation away from the center of the body
Internal Rotation: rotation toward the center of the body

//
Condyles:rounded/convex surface or protuberance on the end of
some bones

Last Edit: Oct 5, 2021 12:35:03 GMT by Ceran

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In parts, the whole by Janet Stone Sept 23, 2021 13:55:25 GMT

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Post by Ceran on Sept 23, 2021 13:55:25 GMT

Foot & Ankle Anatomy
In-Parts-the-Whole-Course-Manual_footankle.pdf (304.61 KB)

Movement of the foot

Functional Anatomy of the foot & ankle

3 main sections of the foot
• Forefoot: Phalanges (toes bones) / Metatarsals
• MidFoot: Cuneiforms, Navicular, Cuboid
• Hindfoot: Calcaneus/ Talus

THE FOREFOOT

a) Phalanges: toe bones
Big toe—two joints
Other toes—three joints

b) Metatarsal-Phalangeal Joint (MTP):
Ball of the foot- Where the phalanges articulate with the metatarsals.

THE MIDFOOT
a)Cuneiforms (where we left off with the forefoot)

b)Cuboid bone

c)Navicular

THE HINDFOOT

a)Calcaneus (heel bone)
The position of the calcaneus in standing and walking will set the alignment for the rest of the bones.

b)Talus
This allows movement
*no muscles attach to the talus; it is caught between the tibia and fibula on top and the calcaneus on the bottom.

ANKLE MEETING LOWER LEG
Tibia (weight-bearing)
Fibula (muscular attachments)

Medial Malleolus: Inside ankle bone. The distal end of your Tibia
Lateral Malleolus: Outside ankle bone. The distal end of your Fibula

THE ARCHES OF THE FOOT

Lateral arch: outside of the foot
This is a keystone arch; the cuboid bone acts as the key stone
Medial arch: inside of the foot
medial arch is less stable and more of a winding and unwinding of the muscles and connective tissues
Transverse arch: arch across the top of the foot

MUSCLES
These hold up the inside arch of the foot:
posterior tibialis: This comes down behind the tibia, on the medial aspect of the leg, and around the bottom of the ankle to
attach on the 5th metatarsal.
peroneus longus: It runs runs on the lateral side of the lower leg from the head of the fibula, down the outside of the leg, behind the lateral malleolus, under the foot and attaches on the big toe side.

Last Edit: Oct 4, 2021 13:49:28 GMT by Ceran

Ceran
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In parts, the whole by Janet Stone Oct 4, 2021 13:35:37 GMT

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Post by Ceran on Oct 4, 2021 13:35:37 GMT

Knee Anatomy
In-Parts-the-Whole-Course-Manual_knee.pdf (279.49 KB)

If not a trauma or an accident, an issue in the knee is most often related to the hip or foot.
Located between the femur & tibia / ankle & hip
Joint is held together by ligaments & muscle & connective tissues.
Muscle are first line of defense.

4 Ligaments:
a)2 outside ligaments:
Lateral Collateral (outside of knee)
Medial collateral ligament (inside of the knee)

b)2 inside ligaments:
ACL: Anterior Cruciate Ligaments
PCL: Posterior Cruciate Ligaments

Meniscus (cartilage)
Design to deepen the sockets and absorb shocks
Attached to the tibia, not to the femur
2 of them: Medial and Lateral

Pattela (Kneecap)
Bone placed on top of the knee
Sesamoid bone -> embedded inside the tendons
Create protection and biomechanical advantage
Can come off of the track (cracking in the knee) -> Chondromalacia patellae

Solutions to knee issues:
- correcting the feet (pronation)
- strengthening inside of the quads & hamstrings
- releasing the IT band

Knee issues
Crepitus: a grating or grinding sound created from friction between bone and cartilage, e.g., the back of the knee cap rubbing on the femoral condyles.

Chondromalacia patellae: the wearing away of the cartilage on the
back of the patella. Also called patellofemoral dysfunction.
4 factors leading to Chondromalacia patellae:
Pronating feet
Weakness in quads
Tightness in IT
Increased Q angle (the quadriceps angle)

MUSCLES ATTACHED TO THE KNEE

- Quads (4 bellies, 3 from the femur to knee bottom, one from the pelvis)
a) rectus fermoris (from femur to medial side of knee)
b) vastus lateralis (from femur to external side of knee)
c) vastus medialis (from femur to internal side of knee)
d) The iliotibial band (from pelvis to knee)

- Hamstring (3 bellies, one on the inside, two on the outside)
They start at the bottom of the pelvis (ischial tuberosit), cross the knee joint and at the lower leg.
a) biceps femoris
b) semitendinosus
c) semimenbranosus

- Gastrocnemius

Attachments:

In-Parts-the-Whole-Course-Manual_knee.pdf (279.49 KB)

Last Edit: Nov 4, 2021 14:07:18 GMT by Ceran

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In parts, the whole by Janet Stone Oct 14, 2021 14:41:21 GMT

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Post by Ceran on Oct 14, 2021 14:41:21 GMT

Hips Anatomy
In-Parts-the-Whole-Course-Manual_hip.pdf (254.61 KB)

HIP IS MADE OF....
acetabulum (the socket) & femur head (the ball) coming together.
& labrum (cartilage that lines the acetabulum)

PELVIS IS MADE OF 3 BONES
Fusing in infancy:
- illium
- ischium (sitting bones)
- pubic bone

& sacro-iliac ligaments (connection of the ilia to the sacrum)

MUSCLES OF THE PELVIS
•Gluteus muscles
Fonction: Extenseur de la cuisse sur le bassin et rotateur latéral de la cuisse.
Il est donc destiné principalement à la station debout, à la marche et à la course.
Stabilise le bassin en s'opposant à son antéversion et est donc antagoniste du muscle ilio-psoas.

Gluteus Maximus
Gluteus Medius
Gluteus Minimus

•Deep Lateral Rotator
Externally rotate the femur in the hip joint.

Piriformis
Gemellus superior
Obturator internus
Obturator externus
Quadratus femoris

•Illio-Psoas Muscles
Muscles du dos : il s'agit de deux muscles épais, fusiformes, situés dans le bassin,
Servent à fléchir la cuisse sur le bassin. (Navasana)
Ils s'étendent de la colonne vertébrale lombaire au petit trochanter et se terminent par un tendon commun avec le muscle iliaque

•The Adductor
To produce adduction of the thigh at the hip joint, in which the thigh is pulled toward or past the median plane.

Adductor brevis
Adductor longus
Adductor magnus
Pectineus
Gracilis

Last Edit: Nov 4, 2021 14:12:19 GMT by Ceran

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In parts, the whole by Janet Stone Oct 28, 2021 13:15:58 GMT

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Post by Ceran on Oct 28, 2021 13:15:58 GMT

PELVIS FLOOR
In-Parts-the-Whole-Course-Manual_si-lumbar.pdf (281.03 KB)
ANTERIOR VS POSTERIOR PELVIS TILT

Anterior Superior Iliac Spine (ASIS): The anterior crest of the hips, aka the hip bones or bikini bones. It is called the ASIS for short. These two bones serve as the point of reference for naming the movements of the pelvis in the sagittal plane.
Anterior tilt: The anterior tilt of the pelvis is when the ASIS tilt forward (anteriorly), as though water would spill over the front of the pelvic bowl.(arching the lower back)
Posterior tilt: The posterior tilt of the pelvis is when the ASIS tilt backwards (posteriorly), like water flows to the back of the pelvis. Also called, tucking the tailbone in.

•Pelvic floor muscles

Last Edit: Nov 4, 2021 14:09:55 GMT by Ceran

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In parts, the whole by Janet Stone Nov 3, 2021 16:03:23 GMT

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Post by Ceran on Nov 3, 2021 16:03:23 GMT

LUMBAR & SACRO-ILLIAC

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a) LUMBAR ARE COMPOSED OF...
The lowest 5 last vertebraes (L1-L5)
takes a lot of forces below and above
caught between stability of ribcage and stability of pelvis
supported by the deep core.
Importance of preserving the lordosis.

b) SACRO-ILLIAC JOINTS
Joints between the sacrum and each ilia.
They are also bichondular joints, meaning they are meant to work in synchronicity
Sacro-illiac joints are the joints between sacrum and illiac
Sliding forward & back
had to keep the alignement between sacro & illiac!

Disk...

Discs operate as a spacers and a shock absorbers.
Vertebral Foramen—the hole between the two vertebrae that allows the peripheral nerve to exit
Made of fibrocartilage (the strongest cartilage in the body) with a jelly inside

Facet joint...:

Synovial (fluid-filled) joints of the spine where one vertebrae meets the next.
Two facet joints are found at each level with four prongs that connect.Each region of the spine (cervical, thoracic and lumbar) has a different
orientation of these prongs, that allow and disallow different types of movement.

Movement of the Lumbar spine...
Flexion of the spine is forward bending.
Extention of the spine is back bending.
Be aware of rotation, only one degree or rotational movement at each segment, for a total of 5 degrees inclusive.
In the lumbar spine, the facets are aligned to allow a lot of flexion and extension and side bending, but not rotation. As we’ll see later,the facets in the cervical and thoracic are aligned differently.

Curves of the spine...

Scoliosis: Lateral curvature of the spine, from a posterior view. They can be single or double curves, but the most comin is a left lumbar, right thoracic curve.
Lordosis: Concave curve, curves inward toward the center of the body. The lumbar and cervical spine are concave, or lordotic.
Kyphosis: Convex curve, curves outward away from the center of the body. The sacrum and thoracic are convex or kyphotic.

Last Edit: Nov 16, 2021 14:16:25 GMT by Ceran

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Posts: 336

In parts, the whole by Janet Stone Nov 16, 2021 16:12:01 GMT

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Post by Ceran on Nov 16, 2021 16:12:01 GMT

Cervical & Thoracic Spine

In-Parts-the-Whole-Course-Manual_cervical-t....pdf (293.7 KB)

Thoracic Spine and Ribs

12 thoracic vertebra & 12 ribs
attached at the front on the sternum and at the back on the spine
inherently kyphotic (rounded position)
looking to reduce too much roundness (hyper-kyphosis)

3 Types of ribs

True Ribs, False Ribs & Floating Ribs
True Ribs: The first 7 ribs. These attach directly to the sternum via cartilaginous bridges
False Ribs: Ribs 8-10 are attach to the sternum via a shared cartilaginous bridge
Floating Ribs: Ribs 11 & 12 attach only to the thoracic spine. They do not attach in the front
ribcage for protection (heart & lungs)

Thoracolumbar junction
Segment where T12 and L1 meet.
Very hypermobile segment into extension (backbending).
Cautious of projecting ribs forward (counter engage the transverse abdominus instead)
Importance of anterior pelvis tilt instead of curving the thoracolumbar junction.

Thoracic rotation
initiating the rotation from the ribs up
not so much flexion and extension

Cervical Spine

Cervicothoracular junction is where C7 meets T1.
The prominent bump in the neck is C7, “the button.”
The cervical spine’s natural curve is a lordosis.
The lower cervical spine (C3-C7) can flex, extend, rotate and side bend.
C1 can only flex and extend. It is the YES joint. It does not rotate.

Last Edit: Nov 17, 2021 14:32:59 GMT by Ceran

Ceran
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Posts: 336

In parts, the whole by Janet Stone Nov 23, 2021 15:47:22 GMT

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Post by Ceran on Nov 23, 2021 15:47:22 GMT

Shoulders Anatomy
In-Parts-the-Whole-Course-Manual_shoulder 1.pdf (281.57 KB)

Comprised of 3 main bones:

- Clavicle
- Humerous (arm bone)
- Scapula (shoulder blade)

Sternoclavicular joint
Shoulder and spine meeting at the sternium-clavicle joint.
The only meeting point!
A displacement in this joint affect the whole shoulder/arms structure.

Acromioclavicular (AC) joint
The joint formed by the collarbone articulating with the acromium (highest point) of the scapula.

Glenohumeral joint

This is the true shoulder joint.
It is a ball & socket joint, made up of the glenoid fossa of the scapula accepting the ball of the humerus.
Built more for mobility than for stability, with a less dense ligamentous structure than the hip.
The structural integrity of thoracic spine affects the glenohumeral joint; the connection of the ball in the socket is less congruent with
a hyperkyphotic thoracic spine.

SHOULDERBLADE MOUVEMENT

Protraction: Movement of the scapula anteriorly, like punching
forward
Retraction: Movement of the scapula posteriorly, pulling back
Elevation: Movement of the scapula upwards (like shrugging your
shoulders)
Depression: Allowing the scapula to relax down the back
Medial Rotation: Movement of the scapula toward the midline,return from flexion or abduction. Also referred to as internal rotation, adduction,and downward glide.
Lateral rotation: Movement of the scapula away from the midline, moving into flexion or abduction. Also referred to as external rotation, abduction or upward glide.

SHOULDER MUSCLE
a) The rotator cuff both mobilizes and stabilizes.

Made up of four muscles (supraspinatus, infraspinatus, teres minor,subscapularis).
internally rotate, some externally rotate, and some help drop the humerus (cinch) in the socket to facilitate bringing the arm overhead.

b) Stabilizing the shoulder joint

Four main muscles support this function.
Serratus Anterior, Pectoralis minor, Rhomboid, Lower Trapezius
—two in the front, two in the back.

Difficulty to bring arm over head because of hyper-kyphotic

Scapular wrapping, where the shoulder is neither protracted or retracted but “held‘’ stable between the two positions.
Squeezing some imaginary baguettes or Sunday Times under the armpits.

Last Edit: Nov 29, 2021 14:06:51 GMT by Ceran

Yoganerd

In parts, the whole by Janet Stone

Post by Ceran on Sept 22, 2021 12:44:35 GMT

Post by Ceran on Sept 23, 2021 13:55:25 GMT

Post by Ceran on Oct 4, 2021 13:35:37 GMT

Post by Ceran on Oct 14, 2021 14:41:21 GMT

Post by Ceran on Oct 28, 2021 13:15:58 GMT

Post by Ceran on Nov 3, 2021 16:03:23 GMT

Post by Ceran on Nov 16, 2021 16:12:01 GMT

Post by Ceran on Nov 23, 2021 15:47:22 GMT

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