External Abdominal Obliques -abdominal group

Last week we covered the Internal Abdominal Obliques

and today we're talking  EXTERNAL Abdominal Obliques.

Just like Internal - the External obliques live on an angle next door to 

the main abs (rectus abdominus)

Muscle Attachments Points

Origin: Anterior Iliac Crest , the pubic bone and the abdominal aponeurosis.

(Hip and pubic bone - and abdominal connective tissue)

Insertion:  Ribs 5-12 (aka - the lower eight ribs)

External Oblique Muscle Action(s)

Unilaterally (one side only) : a) lateral flexion of spine to one side

                                              also b) rotates spine to the opposite side (contra-lateral rotation)

Bilaterally (both sides -left & right together) :

c) spinal flexion -

which is basically a sit up! Remember Rectus Abdominus ?

above: Lateral Flexion to one side. (In this case - to the right !)
aka Ipsi-lateral flexion
aka Side Flexion or 'C spine'

above: (b) Contral Lateral Rotation.
 Basically sitting up and twisting to the opposite side.
aka Spinal Twist

 

Check out my video of the 6 movements of the spine for a
closer look at the above mentioned spine movements!

yes ! there's still ONE more abdominal muscle to go - what could it be? Until next Monday!

Internal Abdominal Obliques

Our obliques are part of our abdominal muscles. There are Internal and External obliques.

Today let's get to know the Internal!

Muscle Attachment point(s) :

Origin: Lateral 2/3 of the inguinal ligament, the iliac crest and the thoracolumbar fascia (connective tissue deep in the torso)

Insertion:  Internal surface of lower three ribs (10-12) and the abdominal aponeurosis

Muscle Action(s) :

-Unilaterally (one side only) : lateral flexion of spine to one side

                                             - also rotates spine to the same side

  

-Bilaterally (both sides -left & right together) : spinal flexion -
which is basically a sit up! Remember Rectus Abdominus ?

above: Lateral Flexion to one side. (In this case - to the right !)
aka Ipsi-lateral flexion
aka Side Flexion or 'C spine'

Above: Ispi Lateral Rotation of the spine
aka Lateral rotation to one side
aka "Spinal Twist to left or right"

Check out my video of the 6 movements of the spine for a
closer look at the above mentioned spine movements!

And stay tuned for a blog post that will really break down the 6 movements of the spine in further detail :)

Quadratus Lumborum

Quadratus Lumborum (QL) : 

often referred to as our 'Hip Hiker' muscle ! Can also be seen as a really deep abdominal muscle

OR a really deep back muscle so I guess it's in the middle of us!

(image on left c/o Trail Guide to the Body)

QL muscle attachment points:

QL attaches to the top of our hip (close to the spine) then climbs up the lumbar spine (vertebrae) and finally attaching to our 12th (bottom) rib :

More specifically/officially:

 

Origin: the medial half of the inferior border of the 12th rib* and the transverse processes of the Lumbar vertebrae 1-4**

Insertion:  Iliac crest and ilio-lumbar ligament***

Break it down further:

* medial half meaning closer to our spine (instead of away from it)  and inferior border meaning underneath. The 12th rib is shorter than the rest and is considered a 'floater' as this rib does not wrap around your torso attaching to the front like the higher ribs.

**the transverse processes (aka TVPS) of our vertebrae are the bones that stick out on either side (kinda like wings!) Often when a muscle attaches to sides of our spine like that - the muscle will help bend to the side (aka lateral flexion)

***iliac crest aka the top curve of our hip & the ilio-lumbar ligament spans between the hip bone to the lumbar vertebrae bone.

(original image on left c/o Trail Guide to the Body)

QL Muscle Actions:

Unilaterally (each QL on their own):

 

a-laterally tilts the pelvis (aka hip hike)

b-lateral flexion of spine (vertebral column) to the same side (a side bend)

c- assists in extension of the spine (aka a back bend)

these movements are moving the trunk of our body and the movement is happening at the spinal joints.

 (hiking of the right hip - right QL is shortening with each hike)

(Lateral (side flexion) to the Left side)

Bilaterally (both QLs together) :

When breathing - QLs secure (hold down) the 12th rib during inspiration (inhalation) and forced exhalation.

Another way to look at it - is that QL is in a shortened state any time we bring our hip and ribs closer together - this is encouraged when we sit and especially when we don't stand up straight.

One QL gets shortened in Scoliosis 

(a postural condition when one hip hikes, creating an 'S' curve or our spine)

scoliosis image via Gary Leung

Personally I've had on and off issues with my Right QL for years. It basically feels like a dull, low right back pain).  It only goes away when I exercises regularly/consistently - and of course regular massage, heat application and posture awareness! (I have a  nasty habit of favouring one hip / leg when standing, and crossing my legs when sitting - helping encourage my own hip hike over time!)  

All of this  makes me a huge fan of receiving and GIVING deep low back massage (!)

Rectus Abdominus - Abdominal Group

Probably the most popular of the abdominal group!

When you think of your 'abs' - do we not all think of Rectus Abdominus first - aka "the six pack"

(and sometimes eight pack!)

 left image of abs c/o myweightlifting.com

Muscle Attachment Points

Origin: pubic crest and the pubic symphysis

 (where your tummy/stomach ends and your pelvis starts!)

 Insertion:  ribs 5-7 and the sternum* (aka breastbone)

*more specifically, the lil' bone at the bottom of the sternum : 

the xyphoid process - you know, that bump feels uncomfortable to press on? don't do it!

Sit-ups anyone?

Muscle Action (s)

Flexion of the trunk at the spinal joints

an example of this is a good ol' fashioned sit up!

Rectus Abdominus is also what helps to make up our "core" - strong 

abs = good posture = happy spine = happy life ! 

Try it now!

a) sit tall - gently squeezing your tummy tight back in towards your spine (aka - activating your abdominals) - notice how your pelvis rotates, you're sitting taller, causing a beautiful chain reaction of good posture right up into your chest shoulders..?)

b) now totally let go - relaxing all stomach muscles -

can you feel the difference a strong core makes?

'washboard abs' image c/o exercisemenu.com

 

There are few more abdominal muscles to cover so remember the next time you hear 'abdominals' - it's so much more than just the '6 pack abs' - stayyy tuned!

And speaking of six pack abs.....

there are a frightening amount of  '6pack o' beer' stomach tattoos out there...thanks internet!