Sorta Healthy

Muscle Guide
Basic Edition
Upper Body
& core
Rectus Abdominus Action: Flexes trunk &
aids in expiration
Antagonist: Erector spinae
It's separated by the
linea alba.
It's the "six pack"
muscle.
Standing example
Erector
spinae

Rectus
abdominus
Transversus abdominus Action: Stabilizes the spine
and pelvis before
movement
Antagonist: Erector spinae
This is the deepest
core muscle.
 Internal Action: Flexes trunk to
Oblique same side, they both
rotate the trunk...
Antagonist: Erector
Spinae
External These muscles also help with
Oblique respiration and protection.
 Internal External oblique rotates
the opposite side
Oblique (contralateral), and internal
oblique rotates same side
(ipsilateral).
EX. Your right external oblique
External and your left internal oblique
Oblique rotate your spine to the left.
She's rotating to
her left.
The right external
and left internal
obliques are
most active.
 Action: Extension of
the lumbar spine, lateral
Quadratus flexion to same side
lumborum Antagonist: Opposite side
It's one of the muscles that's
most likely to be injured...but
it's not always the problem.
Standing lumbar extension
Lateral
flexion
Erector spinae Action: Extends vertebral
column, laterally flexes
Illiocostalis vertebral column to same side
Longissimus Antagonist: Rectus abdominus
Spinalis
Sometimes referred to
as the "first line of
protection" for a
stable spine.
Latissimus Dorsi Action: Extension,
adduction, internal
rotation, horizontal
abduction at the shoulder
Antagonist: Deltoids,
trapezius
Latissimus dorsi means
broadest back in latin.
Shoulder Flexion & extension
 Action: Retracts and
elevates the scapula
Antagonist: Serratus
anterior, pec major
This muscle is responsible
for many headaches, and it
Trapezius makes LMT's a lot of money.
 Action: Retract the
scapula, rotates scapula,
stabilizes scapula
Antagonist: Serratus
anterior, pec major
The rhomboids are
deep to trapezius.
 Action:
Levator Elevates scapula,
Scapula helps scapula rotate
Antagonist: Serratus
anterior
When the neck is stiff,
very often this muscle
is to blame.
Serratus anterior Action: Scapula protraction
and stabilization
Antagonist: Rhomboids, traps

Sometimes called the

"boxers muscle" or "big
swing muscle."
 Action: Adducts, medially rotates,
flexes, and extends the humerus
Antagonist: Deltoids, trapezius

The main upper body

pushing muscle. It's
superficial to pec minor.
Pectoralis Major
Pec major Pec minor
 Action: Draws the scapula
anteriorly and inferiorly
Antagonist: Trapezius, rhomboids

This is one of the muscles

we want to think about most
Pectoralis Minor when working on posture.
 Action: Abducts, flexes,
extends shoulder
Antagonist: Latissimus dorsi
There are three parts of
the deltoid, the anterior,
the middle/lateral, and
Deltoid posterior.
Teres Action: Internally rotates
humerus
Major Antagonist: Some of the
rotator cuff... not too important
This muscle assists the
latissimus dorsi. It's not
part of the rotator cuff.
A synergist muscle
assists the primary
mover to complete
an action.
 Action: Rotates the
Rotator cuff shoulder
Antagonist: Depends-
often pec major
Rotator cuff injuries are
common and problematic.
Use SITS to remember.
Supraspinatus

Infraspinatus
Subscapularis
Teres minor
Biceps Brachii Action: Flexes elbow,
supinates forearm
Antagonist: Triceps
brachii
The biceps
brachii has two
origins or heads.
Long head

Short head
 Action: Flexes elbow
Antagonist: Triceps
Brachialis brachii
The brachialis is typically
stronger than the biceps.
It's just deeper.
Triceps Brachii Action: Extension of the
elbow and shoulder
Antagonist: Biceps,
brachialis
The triceps make up about
55% of upper arm mass. The
biceps come in at about 30%.
Supination Pronation