7. The Deep Back Arm Line

    

     The Deep Back Arm Line is similar to the Lateral Line in the leg.  It works with the Deep Front Arm Line to adjust the angle of the elbow, as well as limit or allow side-to-side movement of the upper body when in a crawl position, and provide stability from the lateral edge of the hand to the posterior shoulder.


Muscles of the DBAL:
Rhomboids
Rotator cuff muscles:
     Supraspinatus
     Infraspinatus
     Teres minor
     Subscapularis
Triceps brachii
Hypnothenar muscles:
     Abductor digiti minimi
     Flexor digiti minimi brevis
     Opponens digiti minimi

 

Connective tissues of the DBAL:
Fascia along ulnar periosteum
Ulnar collateral ligaments

Bony landmarks of the DBAL:Spinous process of lower cervical and thoracic vertebrae
C1-4 Transverse processes
Medial border of the scapula
Head of the humerus
Olecranon of the ulna
Triquetrum, hamate
Outside of the little finger

Stretches for the DBAL:

Tricep stretch

 

Ulnar nerve stretch

 

 

- - - - -

 

Stayed tuned in for next week's post - the last of the arm lines: The Superficial Back Arm Line.

 

And I'll leave you all with this:

 

My sweet Bear helping me with my research.

 

 

Take care of yourselves. <3

 

 

 

6. The Superficial Front Arm Line

     The Superficial Front Arm Line controls the positioning of the arm in its lateral and anterior movements.  The larger muscles of the SFAL (the pectoralis major and latissimus dorsi) aid in the force for addiction and extension, movements used in activities like swimming or tennis.  Through the fingers and wrists, the SFAL assists the DFAL in grip.

 

- - - - -

Muscles of the SFAL:
Pectorals major
Latissimus dorsi (not completely pictured below)
Flexor group

Connective tissue of the SFAL:
Medial intermuscular septum
Carpal tunnel

Bony landmarks of the SFAL:
Medial third of clavicle
Coastal cartilage
Lower ribs
Thoracolumbar fascia
Iliac crest
Medial humeral line
Medial humeral epicondyle
Palmar surface of the fingers

 

Common postural deviations associated with the SFAL:
Carpal tunnel impingement
Protracted or rounded shoulders
Finger/hand pain

Stretches for the SFAL:

 

This is a really good representation of how to properly do Downward Facing Dog.

 

- - - - -

 

Sorry I missed a week, guys; Austin's allergies had it in for me, but thanks to lots of sleep and NetiPot, I'm back online.  I hope you are well!

 

I'll be back next week with the Deep Back Arm Line.

 

Be good to yourselves. <3

5. The Deep Front Arm Line

The Deep Front Arm Line

 

 

 

 

 

The Arm Lines are, posturally speaking, a bit different from the other myofascial meridians.  The Deep Front Arm Line is a stabilizing line; in poses like the yoga plank, it manages side to side movement of the upper body.  In the open movement of the arm, the DFAL controls the angle of the hand, generally through the thumb, as well as the thumb's grip.

 

- - - - - 

 





Muscles of the DFAL:

Pectoralis minor

Biceps brachii

Thenar muscles

 

 

Connective tissue (ligaments, tendons, fascial sheets, etc.) of the DFAL:

Clavipectoral fascia

Radial periosteum - anterior border

Radial collateral ligmanets

 

Bony Landmarks of the DFAL:

3rd, 4th, 5th ribs
Coracoid process
Radial tuberosity
Styloid process of radius
Scaphoid, trapezium
Outside of thumb

Common postural deviations within/caused from restriction of the DFAL:
Restriction in the upper rib movement with inhalation
Trouble flexing the arm and lifting from the shoulder to reach upwards
Anterior tilt of the scapula on the ribs - rounded shoulders

Stretches for the DFAL:

Hands clasped behind your back, shoulders down

 

Doorway stretches for both pectorals major and minor



 

Next week, I'll be covering the Superficial Front Arm Line!

 

- - - - -

 

Take care of yourselves and stretch those arms! :)

4. The Spiral Line

The Spiral Line

 

 

The Spiral Line wraps around the body in two helices, right and left, connecting each side of the skull across the upper back top the opposite shoulder, then around to the front of the ribs to cross again at the navel, attaching at the hips.  From there, the SPL passes along the anterolateral (anterior lateral) thigh and across the shin to the arch of the foot, where it then wraps under the foot and runs up along the posterior lateral side of the leg to the ischium and into the erector spine myofascia, ending just about where it started, back at the occipital ridge of the skull.

Postural function of the SPL is to, like most of the myofascial meridians, maintain balance.  The SPL, however, maintains balance across ALL planes.  It mediates rotations in the body and works to steady the truck and leg to keep it from folding into rotational collapse.

Muscles of the SPL:
Splenius capitis and cervicis
Rhomboids major/minor
Serratus anterior

External oblique
Internal oblique
Tensor fasciae latae
Tibialis anterior

Fibularis longs
Bicep memories
Erector spine

(this picture shows half of the spiral line muscles, just so you can see the spiral pattern from one side)

Connective Tissue (ligmanets, tendons, fascial sheets, etc.) of the SPL:
Abdominal aponeurosis
Linea alba
Iliotibial tract
Sacrotuberous ligament
Sacrolumbar fascia

Bony Landmarks that serve as anchors for the SPL:
Occipital ridge
Mastoid process atlas/axis transverse processes
Lower cervical/Upper thoracic spinous processes
Medial border of the Sapulpa
Lateral ribs
Illiac crest/ASIS
Lateral tibia condyle
1st metatarsal base
Fibular head
Ischial tuberosity
Sacrum
Occipital ridge

Common postural deviations: 
Imbalance between left and right
Twisting of the shoulders or hips
Lateral shifts in the body

Stretches for the SPL:

Seated Twist

 

Triangle Pose



- - - - -

 

Next week, I'll start going over the four arm lines, starting with the Deep Front Arm Line!

 

Be good to yourselves! :)

3. The Lateral Line

     Ok! As promised, I'm going over the Lateral Line today.  This particular myofascial meridian assists in (you guessed it!) lateral flexion of the torso, as well as abduction at the hips and eversion of the foot.  It also functions posturally to balance the front and back, and bilaterally to balance left and right.

If you've ever had a health practitioner tell you your hips were off or one hip was high than the other, you can bet this line has some restriction somewhere.

I have several clients (and myself included) who struggle with low back pain due to tightness through the rib, lumbar, and hip segments of this line.

 - - - - -

The Lateral Line

Muscles within the Lateral Line:

Splenius capitis

Sternocleidomastoid

External + interal intercostals

Lateral abdominal obliques

The Abductor muscle group:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus
• Tensor fasciae latae

The Fibulari muscle group:

• Peroneus longus
• Peroneus brevis
• Peroneus tertius

Connective tissue (tendons, ligaments, fascial sheets) that make up the remainder of the Lateral Line:

Iliotibial tract (IT band)

Anterior ligament of the head of the fibula

Bony landmarks that serve as anchors for the Lateral Line:

Occitpital ridge

Mastoid process

1st + 2nd ribs

Illiac crest

ASIS (Anterior superior iliac spine)

PSIS (Posterior superior iliac spine)

Lateral tibial condyle

Fibular head

1st + 5th metatarsal bases

 

Common postural deviations associated with the Lateral Line:

Ankle pronation/supination

Limited range of motion (particularly in dorsiflexion) of the ankle

Lumbar compression

Shoulder restriction due to over involvement with head stability (I.e. forward head posture)

 

Stretches for the LL:

 

Half moon pose



 

Triangle pose (+modified half moon pose)

 Gate pose

 

So, try these out if you have low back pain, stiffness in the ankles/shoulders, and as always:

 

Be good to yourselves. :)

 

 

 

 

2. The Superficial Front Line

     Last week, I covered the Superficial Back Line, which gives the body its natural primary and secondary curves from top to bottom, so this week I'm going over the SBL's anterior partner:

 The Superficial Front Line

For anyone who suffers from lower back/hip pain, tight/sore ankles, restricted diaphragmatic breathing, or tension headaches from forward head posture, chances are you might have some imbalance throughout your SFL.

- - - - - 

The Superficial Front Line runs along the anterior length of the body in two sections: from the tops of the toes to the anterior, lateral pelvis + from the pubic bone to the head.  This particular track is what gives balance to the Superficial Back Line.  In the picture below, you can see how the posture is affected when the SBL and SFL become unbalanced.

The postural function of the SFL is to allow flexion of the torso and hips, knee extension, and dorsiflexion (pulling upward) of the foot.

Muscles within the SFL:
Sternocleidomastoid
Sternalis
Rectus abdominis
Rectus femoris/quadriceps
Short + long toe extensors
Tibialis anterior

Connective tissue (ligaments, tendons, fascial sheets) that make up the rest of the SFL:
Scalp fascia
Sternochondral fascia
Subpatellar tendon

Bony landmarks the SFL anchors to:
Mastoid process
Sternal manubrium
5th rib
Pubic tubercle
Anterior inferior iliac spine (AIIS)
Patella
Tibial tuberosity
Dorsal surface of toe phalanges

Common postural deviations associated with the SFL:
Limited range of motion in ankle flexion
Anterior pelvic tilt (which can also been seen in the Superficial Back Line, when the erectors of the lumbar spine become shortened)
Forward head posture
Restriction of the diaphragm through the anterior ribs

SFL Stretches:
Cobra pose
Leaning back into full hip extension (the second stretch pictured)
Bridge pose

Camel pose

Backbends are the closest stretch you can do to reach a full stretch throughout the whole SFL.  You can always lay on your back, stretched out over an exercise ball (which I'm about to go do after being at the computer most of the day!)

- - - - -

Next week, I'll cover the Lateral Line.

Be good to yourselves. :)

1. The Superficial Back Line

Welcome to the first myofascial meridian!  

The Superficial Back Line

     I personally struggle with this guy.  Tight calves (gastrocnemius), knotted-up hamstrings, shortened erectors in the lumbar area, which means - you guessed it - all the connective tissue (fascia) that encase those muscles and helps keep them tacked down the my bones is nice and tied up, too.  I can definitely thank the Superficial Back Line for my low back issues.

So, if you have pain or tightness along your spine, tightness in the back of your neck, or have trouble touching your toes when you're doing all those awesome stretches I've suggested, you can bet that issues lie within the SBL.

Let's go ahead and go over all the bits and pieces of the SBL so we can get right to the solution to those possible issues.

- - - - -

     The superficial back line (SBL) runs along the entire posterior surface of the body, from the toes all the way up to the brow.  It's postural function is to keep the body upright.  It is what allows us to sit up straight and walk tall.

Each meridian consists of muscles + connective tissues (i.e. ligaments, tendons, fascial sheets) and attach to specific bony landmark to allow mobility through the entire track. 

Muscles within the SBL:
Erector Spinae
Hamstrings
Gastrocnemius
Short toe flexors

Connective tissue (ligaments, tendons, fascial sheets) that make up the rest of the SBL:
Epicranal fascia
Sacrotuberousligament
Achilles tendon
Plantar fascia

The bony landmarks that the SBL anchors to:
Frontal bone
Suboccipital ridge
Occipital ridge
Scarum
Ischial tuberosity
Condyles of the femur
Calcaneus
Plantar surface of the toes

Common postural deviations associated with the SBL are:
Hyperextension of the knees
Lordosis
Hamstring shortness
Hyperextension of the upper cervial spine

Some stretches that address parts of and the entire SBL:
Seated forward bend (A)
Forward bend (B)
Downward dog (C)
Plow pose (D)
Child's pose (not pictured)

Also, laying on your stomach stretched over a large exercise ball (like so) aids in relaxation of the entire SBL.

- - - - -

So...?  How was that?  Do you guys have a better idea of what myofascial meridians are now?

Shoots me any questions or comments you might have here or here (Facebook) or here (Twitter).

Next week, I'll be going over the Superficial Front Line!