Chapter 10
IMPORTANT MUSCLE GROUPS
"Those who are skilled in combat do not become angered, those who are skilled at winning do not become afraid. Thus the wise win before the fight, while the ignorant fight to win." O Sensei Ueshiba
"Mastering others is strength. Mastering yourself is true power." Lao Tzu
IMPORTANT MUSCLE GROUPS
"Those who are skilled in combat do not become angered, those who are skilled at winning do not become afraid. Thus the wise win before the fight, while the ignorant fight to win." O Sensei Ueshiba
"Mastering others is strength. Mastering yourself is true power." Lao Tzu
One purpose of the Science of Haku in Aikido is to discuss the extra inertia that can be developed with Kanai Sensei's rotational techniques. Such inertia is due to torque. Torque is the force applied to a body to make it rotate on its axis. The more force applied, the greater power projected.
One such example is nenten, turning one direction 180 degrees to the opposite direction. This is one of the three major foot movements in aikido utilized by Kanai Sensei.
One such example is nenten, turning one direction 180 degrees to the opposite direction. This is one of the three major foot movements in aikido utilized by Kanai Sensei.
Photos of ninten
The aikidoka is positioned in the proper stance, their feet planted in front of each other, The front hip is propelled forward with the front leg rotating 180 degrees. The rear hip is brought back, supported by the rear leg. The stance changes. The front leg is now in back and the person is facing the opposite direction. This is an excellent exercise for the hips, legs and core muscles. Try 100 rotations per day.
This movement includes the front hip using internal rotation, the back hip is using external rotation to facilitate the move. Both these movements work in tandem with a strong core.
One other important foot movement technique used in aikido is the tenkan. While in the proper stance, the front foot turns inward and the rear foot is brought around rotating 180 degrees and is again in the rear position. The individuals is now facing the opposite position, In this case the front hip is using internal rotation, the rear hip rotates 180 degrees using external rotation. Again this move utilizes strong core muscles.
This movement includes the front hip using internal rotation, the back hip is using external rotation to facilitate the move. Both these movements work in tandem with a strong core.
One other important foot movement technique used in aikido is the tenkan. While in the proper stance, the front foot turns inward and the rear foot is brought around rotating 180 degrees and is again in the rear position. The individuals is now facing the opposite position, In this case the front hip is using internal rotation, the rear hip rotates 180 degrees using external rotation. Again this move utilizes strong core muscles.
Photos of tenkan
Internal rotation: Rotation of the limb about a vertical axis forward toward the center of the body.
External rotation: Rotation of the limb away back from the center of the body.
Use of the muscles for internal rotation has tremendous potential for power torque and thrust but is limited by weakness or tightness to the muscles and tendons surrounding the joint capsule, whether it be the shoulder or the hip. First, we will focus on the hip.
Whether it be from deconditioning or frequently sitting at a computer desk for hours at end, the joint capsule's muscles and tendons of the hip can tighten. This prevents full potential of movement of the joint.
Nenten exercises are excellent to do throughout the day to prevent this.
Defects with movement of the hip joint with internal and external rotation can cause lumbar back and SI sacro-iliac joint pain,
External rotation: Rotation of the limb away back from the center of the body.
Use of the muscles for internal rotation has tremendous potential for power torque and thrust but is limited by weakness or tightness to the muscles and tendons surrounding the joint capsule, whether it be the shoulder or the hip. First, we will focus on the hip.
Whether it be from deconditioning or frequently sitting at a computer desk for hours at end, the joint capsule's muscles and tendons of the hip can tighten. This prevents full potential of movement of the joint.
Nenten exercises are excellent to do throughout the day to prevent this.
Defects with movement of the hip joint with internal and external rotation can cause lumbar back and SI sacro-iliac joint pain,
MUSCLES OF THE HIP
INTERNAL ROTATORS Internally rotates the femur joint EXTERNAL ROTATORS Externally rotates femur in hip joint
Gluteus Medius (middle buttock muscle) Piriformis muscle Deep within buttock)
Gluteus Minimus (smallest buttock muscle) Gemellus Superior/Inferior
Semimembranosus (hamstring) Obturator Internus/Externus
Semitendonosis (hamstring) Quadratus Femoris
Muscles used to assist lateral rotation of the hip
Gluteus Maximus
Gluteus Medius.minimus when hip is extended
Psoas Major/Minor
Sartorius
HIP FLEXORS (Lifting knee toward your body) HIP EXTENSORS (Lifting knee away from body)
Psoas Glutius Maximus
Illacus Hamstrings
Rectus femoris part of quadriceps
INTERNAL ROTATORS Internally rotates the femur joint EXTERNAL ROTATORS Externally rotates femur in hip joint
Gluteus Medius (middle buttock muscle) Piriformis muscle Deep within buttock)
Gluteus Minimus (smallest buttock muscle) Gemellus Superior/Inferior
Semimembranosus (hamstring) Obturator Internus/Externus
Semitendonosis (hamstring) Quadratus Femoris
Muscles used to assist lateral rotation of the hip
Gluteus Maximus
Gluteus Medius.minimus when hip is extended
Psoas Major/Minor
Sartorius
HIP FLEXORS (Lifting knee toward your body) HIP EXTENSORS (Lifting knee away from body)
Psoas Glutius Maximus
Illacus Hamstrings
Rectus femoris part of quadriceps
Iliac crest of pelvis
Gluteus minimus
piriformis
superior gemellus
Obturator internus
inferior gemellus
quadratus femoris
Femur bone
Gluteus medius
Gluteus maximus
Hamstrings: Semitendinosus, semimembranosus, biceps femoris (two muscles)
SPECIFIC MUSCLES
HIP MUSCLES
GLUTEAL MUSCLES Buttock muscles
GLUTEUS MAXIMUS: Largest glute. Main extensor muscle of the hip, externally rotates the femur. Fat deposited atop the buttock dramatically increases appearance of size. Helps keep body upright, essential to walking, thrusting, propelling body forward. Supports extended knee.
Exercises: hip thrusts, glute bridges, kettleball, squats
GLUTEUS MEDIUS: Large muscle located on the outer pelvis. 1/3 covered by gluteus maximus.
Stabilizes hip, internally rotates hip. Abducts and medially rotates hip. Maintaining single leg stance, Important in walking by allowing opposite limb to swing forward in step.
If weak the pelvis will drop to one side, hips imbalanced. If muscle or tendon is torn it produces trigger point pain to the outer hip.
Exercises: Side lying clam, lateral leg raises, squats, donkey kicks, burpees, jumping jacks, stretch bands
GLUTEUS MINIMUS: Fan shaped muscle beneath the illium crest of superior pelvis. Works in conjunction with gluetus medius to abduct the thigh and internally rotate the leg.
PIRIFORMIS: Located beneath the gluteus maximus. It is one of the six lateral rotator muscles that externally rotates the hip. Beneath the piriformis is the sciatic nerve, the large nerve emitting from the lumbar spine and down the leg to the foot.
If the piriformis muscle is tight or torn, it presses against the sciatic nerve. Sciatica causes pain to the buttock and down the leg, called piriformis syndrome. Treat with stretching exercises, ice, massage, NSAIDs.
Exercises: Piriformis stretch, Hamstring stretch, hip aduction, partial curl, outer hip stretch, hip extension, clams
HIP MUSCLES
GLUTEAL MUSCLES Buttock muscles
GLUTEUS MAXIMUS: Largest glute. Main extensor muscle of the hip, externally rotates the femur. Fat deposited atop the buttock dramatically increases appearance of size. Helps keep body upright, essential to walking, thrusting, propelling body forward. Supports extended knee.
Exercises: hip thrusts, glute bridges, kettleball, squats
GLUTEUS MEDIUS: Large muscle located on the outer pelvis. 1/3 covered by gluteus maximus.
Stabilizes hip, internally rotates hip. Abducts and medially rotates hip. Maintaining single leg stance, Important in walking by allowing opposite limb to swing forward in step.
If weak the pelvis will drop to one side, hips imbalanced. If muscle or tendon is torn it produces trigger point pain to the outer hip.
Exercises: Side lying clam, lateral leg raises, squats, donkey kicks, burpees, jumping jacks, stretch bands
GLUTEUS MINIMUS: Fan shaped muscle beneath the illium crest of superior pelvis. Works in conjunction with gluetus medius to abduct the thigh and internally rotate the leg.
PIRIFORMIS: Located beneath the gluteus maximus. It is one of the six lateral rotator muscles that externally rotates the hip. Beneath the piriformis is the sciatic nerve, the large nerve emitting from the lumbar spine and down the leg to the foot.
If the piriformis muscle is tight or torn, it presses against the sciatic nerve. Sciatica causes pain to the buttock and down the leg, called piriformis syndrome. Treat with stretching exercises, ice, massage, NSAIDs.
Exercises: Piriformis stretch, Hamstring stretch, hip aduction, partial curl, outer hip stretch, hip extension, clams
QUADRATUS LAMBORUM
Connects the rib cage to the illiac crest
Assist in side to side rotation, side bending
Hip hiking" Abnormal elevation of one side of the pelvis.
Abnormal walk. Glutes are weak Common source of back pain, lifting, posture Exercises: Planks, bridges, squats, cat stretch
Connects the rib cage to the illiac crest
Assist in side to side rotation, side bending
Hip hiking" Abnormal elevation of one side of the pelvis.
Abnormal walk. Glutes are weak Common source of back pain, lifting, posture Exercises: Planks, bridges, squats, cat stretch
PSOAS.
Major and Minor
Connects the torso to the legs
Major flexor muscles for hip (extending leg)
Stabilizes your trunk and spine with movement
Helps the body's truck rise to upright position why lying flat.
Helps bends your knees to your chest, situps
Helps support your internal organs, assists in compression of the core
Assist in breathing. The diaphragm is attached to the psoas.
If too tight pain is to the pelvis or lower back, pain to front of thigh
Aggravated by a protruding belly. Weakness can cause knee propblems
Exercises: Knee lunges, wide spaced planks, side planks, incline presses,
Major and Minor
Connects the torso to the legs
Major flexor muscles for hip (extending leg)
Stabilizes your trunk and spine with movement
Helps the body's truck rise to upright position why lying flat.
Helps bends your knees to your chest, situps
Helps support your internal organs, assists in compression of the core
Assist in breathing. The diaphragm is attached to the psoas.
If too tight pain is to the pelvis or lower back, pain to front of thigh
Aggravated by a protruding belly. Weakness can cause knee propblems
Exercises: Knee lunges, wide spaced planks, side planks, incline presses,
LEG MUSCLES
Sartorius, Quadriceps, Hamstrings, Gastrocnemus
QUADRICEPS
Four large muscles to the front of the thigh, the upper leg
Extends the lower leg at the knee. Helps flex the hip (brings it back)
When the quadriceps are the agonist, the hamstrings are the antagonist,
Comprises the Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastis Medialis muscles.
These muscles form the patellar tendon at the distal end and covers the front of the knee.
The tendon keeps the patella kneecap in position.
The muscles are crucial for walking, standing,m squatting, jumping.
When the akidoka sits seiza the quadriceps are evident.
Exercises: Leg presses, squats lunges, jumping, leg raises wall slides, quad stretches, step outs
Four large muscles to the front of the thigh, the upper leg
Extends the lower leg at the knee. Helps flex the hip (brings it back)
When the quadriceps are the agonist, the hamstrings are the antagonist,
Comprises the Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastis Medialis muscles.
These muscles form the patellar tendon at the distal end and covers the front of the knee.
The tendon keeps the patella kneecap in position.
The muscles are crucial for walking, standing,m squatting, jumping.
When the akidoka sits seiza the quadriceps are evident.
Exercises: Leg presses, squats lunges, jumping, leg raises wall slides, quad stretches, step outs
HAMSTRINGS
Three large muscles to the back of the upper leg.
Flex the knee (brings the lower leg back into position at the knee)
Extension of the hip (brings hip forward) Internal rotation of the hip
When the hamstrings are the agonist, the quadriceps are the antagonist
The muscles of the hamstring are
Bicep femoris (extends hip). Semitendiosus (internal rotation of hip)
Semimembfranosus (internal rotation of hip)Tight hamstrings pulls
Tight hamstrings affect posture and pulls down the back of the pelvis, straining the lower back.
Total stretch of the hamstrings may be impossible. Some people can not bend and touch their toes.
The extreme stretching may cause tears in the fascia connective tissue
surrounding the hamstring muscles and cause scar tissue,
making further stretching impossible. Stretching the hamstrings
remains important. The more laxed and stretchable the hamstrings are, the better.
Exercises: Barbell deadlifts, squats, jumps, glute bridges, hamstring stretch,
Three large muscles to the back of the upper leg.
Flex the knee (brings the lower leg back into position at the knee)
Extension of the hip (brings hip forward) Internal rotation of the hip
When the hamstrings are the agonist, the quadriceps are the antagonist
The muscles of the hamstring are
Bicep femoris (extends hip). Semitendiosus (internal rotation of hip)
Semimembfranosus (internal rotation of hip)Tight hamstrings pulls
Tight hamstrings affect posture and pulls down the back of the pelvis, straining the lower back.
Total stretch of the hamstrings may be impossible. Some people can not bend and touch their toes.
The extreme stretching may cause tears in the fascia connective tissue
surrounding the hamstring muscles and cause scar tissue,
making further stretching impossible. Stretching the hamstrings
remains important. The more laxed and stretchable the hamstrings are, the better.
Exercises: Barbell deadlifts, squats, jumps, glute bridges, hamstring stretch,
GASTROCNEMIUS
The primary two muscles of the calf, the rear lower leg.
Attached to the distal femur, the gastrocs at the distal end, form the Achilles Tendon and
attach to the calcaneus heel.
Plantar flexes the foot (foot down). Flexes knee (brings it back into position)
Needed for running, jumping, walking
These muscles are largely made up of fast twitch muscle fibers, for a burst of energy or power
They are prone to strains, spasms. Stretching is essential.
Exercises: Calf raises, calf stretches, running, walking
MUSCLES OF THE SHOULDER
Rotator cuff (Subscapularis, Infraspiantus, Supraspinatus, Teres major)
Deltoid, the Triceps Brachiii, the Biceps Brachii, Latissumus Dorsi, Pectoralis,
ROTATOR CUFF MUSCLES
Four muscles that move the shoulder. When damaged it is usually to the tendon attached to the bone, the rotator cuff tear.
Rotator cuff (Subscapularis, Infraspiantus, Supraspinatus, Teres major)
Deltoid, the Triceps Brachiii, the Biceps Brachii, Latissumus Dorsi, Pectoralis,
ROTATOR CUFF MUSCLES
Four muscles that move the shoulder. When damaged it is usually to the tendon attached to the bone, the rotator cuff tear.
DELTOIDS
Triangular muscle that covers the shoulder joint.Looks like shoulder pads of (US) football uniform
Attaches to clavicle collarbone, scapula, and humerus upper arm
Prime mover abducting the arm (lifting arm away from front of the body
Flexes shoulder extending arm straight out from body
Medially rotates arm hand to center of body
Prevents dislocation of humerus from the shoulder joint
Antagonist to the pectoralis muscle
Exercises: Dumbell flys, bench press, push ups, dips, shoulder presses
LATTISMUS DORSI
Swimmer's muscle
trunk movement,bending forward, straightening trunk, side bends, lifting hip forward
Adducts arm, brings arm back closer to body.
Extends arm front from side
Cause of chronic shoulder problems
Exercise: Barbell rows, lifted weights, lat pull downs, pullups, superman
TRICEPS BRACHII
Three headed muscle of upper, posterior arm
Extends elbow and lower arm, Enlarge angle between upper and lower arm
Exercises: Triangle pushups, kickbacks, dips, pushdowns, tricvep extension(closes angle)s
BICEPS BRACHII
Two headed muscle to front of upper arm,
Flexes elbow, decreases angle between upper and lower bone.
Supinates forearm (hand up)
Size of bicep muscle correlates to idea of strength
Agonist to the tricep
Exercises: Bicep curls, chin ups, rowing
Three headed muscle of upper, posterior arm
Extends elbow and lower arm, Enlarge angle between upper and lower arm
Exercises: Triangle pushups, kickbacks, dips, pushdowns, tricvep extension(closes angle)s
BICEPS BRACHII
Two headed muscle to front of upper arm,
Flexes elbow, decreases angle between upper and lower bone.
Supinates forearm (hand up)
Size of bicep muscle correlates to idea of strength
Agonist to the tricep
Exercises: Bicep curls, chin ups, rowing
PECTORALIS MUSCLE
Pectus means breast in Latin
Fan shaped muscle to upper chest and armpit. Connects to sternum
Attaches arm to torso
Flexes arm. Brings arm by side forward
Rotates hand inward
Adducts arm, when arm out by side, returns to back to your side
Exercises: Bench press, push ups, flys, dips
Pectus means breast in Latin
Fan shaped muscle to upper chest and armpit. Connects to sternum
Attaches arm to torso
Flexes arm. Brings arm by side forward
Rotates hand inward
Adducts arm, when arm out by side, returns to back to your side
Exercises: Bench press, push ups, flys, dips
TRAPEZIUS
Large, broad muscle covering the upper back
Base of skull to posterior shoulder to thoracic spine midline
tControls movement of scapula, elvation of shoulders
muscles to neck controlling balance of head. Helps posture
Covered in fascia that can become kinked, improved with fascia release
Exercises: Shoulder shrugs, pullups, barbell rows, lateral raises, overhead carrys
PUTTING IT ALL TOGETHER
Muscles work in groups to move a body part. Some muscles are agonists that contract, their opposites are antagonists that relax at the same time. They switch according to the function. These muscles work in tandem together, others function as synergists, support, so muscles work in coordination function.
Some of these muscles are fast twitch for immediate speed and power, others are slow twitch for endurance. Many are mixed, but they compliment each other. That is the beauty of the system. Myofibrils tear and rebuild stronger. The muscle can be enlarged and strengthen, muscles can be stimulated to be much faster.
The muscles respond to commands from the brain to fire off in a certain sequence, depending on the action. For example when you take a step forward the rectus abdomins, the pelvic floor muscles and the psoas will contract to protect the lower spine immediately before any body movement.
More dynamic power is presented when the movement involves rotation. Inertial plus rotational torque presents power. The secret is rotational torque and this will be presented in the coming chapters.
Muscles work in groups to move a body part. Some muscles are agonists that contract, their opposites are antagonists that relax at the same time. They switch according to the function. These muscles work in tandem together, others function as synergists, support, so muscles work in coordination function.
Some of these muscles are fast twitch for immediate speed and power, others are slow twitch for endurance. Many are mixed, but they compliment each other. That is the beauty of the system. Myofibrils tear and rebuild stronger. The muscle can be enlarged and strengthen, muscles can be stimulated to be much faster.
The muscles respond to commands from the brain to fire off in a certain sequence, depending on the action. For example when you take a step forward the rectus abdomins, the pelvic floor muscles and the psoas will contract to protect the lower spine immediately before any body movement.
More dynamic power is presented when the movement involves rotation. Inertial plus rotational torque presents power. The secret is rotational torque and this will be presented in the coming chapters.
POINTS TO REMEMBER
1. Rotation give extra inertia to a movement.
2. Tenden movement uses internal rotation of the front hip and external rotation for the rear. Focus of this extra inertia will be discussed in future chapters.
3. To prevent the hip and other muscles from getting stiff, one must move frequently throughout the day, especially rotating the hips.
4. The power muscles in the hip are the glutes, the internal rotators, the quads and hamstrings.
5. The primary movers in the shoulder are the four muscles of the rotator cuff, the deltoid, lattismus dorsi, the tricep and bicep and the pecs.
6. The big trapezius in the back is responsible for movement of the scapula and muscles to the neck.
1. Rotation give extra inertia to a movement.
2. Tenden movement uses internal rotation of the front hip and external rotation for the rear. Focus of this extra inertia will be discussed in future chapters.
3. To prevent the hip and other muscles from getting stiff, one must move frequently throughout the day, especially rotating the hips.
4. The power muscles in the hip are the glutes, the internal rotators, the quads and hamstrings.
5. The primary movers in the shoulder are the four muscles of the rotator cuff, the deltoid, lattismus dorsi, the tricep and bicep and the pecs.
6. The big trapezius in the back is responsible for movement of the scapula and muscles to the neck.