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Smashy-smash: Where do I start?!

11
Aug

Smashy-smash: Where do I start?!

In my last smashy-smash-related post, I talked about knowing
what to smash based on what feels jacked up.
I used common attachment points and nerve roots as a guide for
figuring out muscles that affect one another.

But what if you have no idea where those muscles even are?!

Fear not, intrepid reader…I got your back.
(Also, GOOGLE. This is 2016, for fuck’s sake.
Spend five minutes finding shit out for yourself.)
Treat this as a what-to-look-for guide.

Listed here are the main anatomical landmarks you’ll find
most (but not necessarily all) troublesome muscles.
I’ve written them both in geek-speak and layman’s terms.

Later, I’ll list exactly muscles can be found near those landmarks.
The muscles in bold are the most-common troublemakers.

Head

  • bottom & back of skull (mastoid process)
  • underside of jaw/top of throat (hyoid bone)
  • middle/top of jaw (mandible)
  • temple (temporal bone)

Neck

  • nape of neck (posterior triangle)
  • collarbone (clavicle)

Upper Back

  • upper back (scapular spine, medial aspect)
  • mid-back (inferior angle of scapula)
  • bony part of shoulder (acromial angle)
  • back of shoulder blade (below scapular spine)
  • armpit (axilla)

Chest

  • front of shoulder (coracoid process)
  • chest (sternum)
  • ribs

Abdomen

  • solar plexus (costal arch)
  • lower abdomen (inguinal region)

Lower Back

  • between rib cage and hip bone (iliac crest)

Hip

  • hip bone – back side (iliac crest)
  • hip bone – front side (anterior superior iliac spine)
  • middle of butt cheek (sacrum)
  • sit-bone (ischial tuberosity)
  • bony notch at side of hip (greater trochanter)

Thigh & Knee

  • top of thigh/knee (anterior surface of thigh/quadriceps tendon)
  • outside of thigh/knee (lateral surface of thigh/lateral epicondyle)
  • inside of thigh/knee (medial surface of thigh/adductor tubercle)
  • top & back of knee (popliteal surface)

Arm & Elbow

  • inside of elbow (medial epicondyle)
  • outside of elbow (lateral epicondyle)

Forearm & Hand

  • outside forearm/wrist (radius)
  • inside forearm/wrist (ulna)
  • between thumb & index finger (themar eminence)

Shin & Foot

  • front of shin/outside of ankle (lateral surface of tibia, lateral malleolus)
  • middle of calf (posterior surface of tibia)
  • top of calf (fibular head)
  • back of ankle (calcaneus)
  • bottom of foot (plantar fascia)

And now, for which muscles can be found where…

Head

Bottom & back of skull (mastoid process)

 

  • sternocleidomastoid
  • trapezius
  • levator scapulae
  • occipital

Underside of jaw/top of throat (hyoid bone)

 

  • digastric
  • stylohyoid
  • mylohyoid

Middle/top of jaw (mandible)

 

  • masseter
  • buccinator
  • pterygoid

Temple (temporal bone)

  • temporalis

Neck

Nape of neck (posterior triangle)

 

  • scalenes
  • trapezius – upper fibers
  • sternocleidomastoid

Collarbone (clavicle)

  • sternocleidomastoid
  • pectoralis major
  • scalenes

Upper Back

Top-inside of shoulder blade (scapular spine, medial aspect)

 

  • levator scapulae
  • supraspinatus
  • trapezius – middle fibers
  • rhomboid minor

Mid-back (inferior angle of scapula)

  • rhomboid major
  • trapezius – lower fibers

 

Bony part, top of shoulder (acromial angle)

 

  • supraspinatus
  • deltoid (rear fibers)

Back of shoulder blade (below scapular spine)

 

  • infraspinatus
  • teres minor
  • teres major

Armpit (axilla)

 

  • latissimus dorsi
  • subscapularis
  • serratus anterior

Chest

Front of shoulder (coracoid process)

 

  • pectoralis minor
  • deltoid (front fibers)
  • pectoralis major
  • coracobrachialis

Chest (sternum)

 

  • pectoralis major

Ribs

 

  • serratus anterior
  • intercostals
  • external oblique
  • internal oblique

Abdomen

Solar plexus (costal arch)

 

  • psoas
  • rectus abdominus
  • diaphragm

Lower abdomen (inguinal region)

 

  • iliopsoas
  • rectus abdominus

Lower Back

Between rib cage and hip bone (iliac crest)

 

  • quadratus lumborum
  • erector spinae

Hip

Hip bone – back side (posterior inferior iliac spine)

 

  • gluteus medius

Hip bone – front side (anterior superior iliac spine)

 

  • rectus femoris
  • tensor fascia latae
  • sartorius

Middle of butt cheek (sacrum)

 

  • gluteus maximus
  • piriformis

Sit-bone (ischial tuberosity)

 

  • hamstrings
  • adductors

Bony notch at side of hip (greater trochanter)

 

  • piriformis
  • gluteus medius
  • tensor fascia latae

Thigh & Knee

Top of thigh/knee (anterior surface of thigh/quadriceps tendon)

 

  • rectus femoris
  • vastus intermedius

Outside of thigh/knee (lateral surface of thigh/lateral epicondyle)

 

  • vastus lateralis
  • iliotibial band

Inside of thigh/knee (medial surface of thigh/adductor tubercle)

 

  • adductors
  • vastus medialis

Top & back of knee (popliteal surface)

 

  • hamstrings
  • gastrocnemius

Arm & Elbow

Inside of elbow (medial epicondyle)

 

  • triceps – long head
  • forearm flexor muscles
  • biceps

Outside of elbow (lateral epicondyle)

 

  • forearm extensor muscles
  • brachioradialis
  • triceps – medial head
  • brachialis

Forearm & Hand

Outside forearm/wrist (radius)

 

  • brachioradialis
  • forearm extensor muscles

Inside forearm/wrist (ulna)

 

  • forearm flexor muscles

Between thumb & index finger (themar eminence)

 

  • adductor pollicis
  • brachioradialis

Shin & Foot

-front of shin/outside of ankle (lateral surface of tibia, lateral malleolus)

 

  • anterior tibialis
  • toe extensor muscles

Calf, back of ankle (posterior surface of tibia, calcaneus)

 

  • gastrocnemius
  • soleus

Top of calf (fibular head)

 

  • soleus
  • peroneals

Bottom of foot (plantar fascia)

 

  • quadratus plantae
  • toe flexor muscles

Happy smashing!

-Justin

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