Plain Jane Plain Talk Personal Trainer

This site references many of the muscle groups, and assessments I perform when working with you one on one for Personal Training. Please visit my site at http://cadencerunner.com for more information.

Sunday, April 14, 2013

Assess Push/Pull: Low Back Arches

Probable Overactive (Tight) Muscles:

Hip Flexors
Spinal Extension: Erector Spinae
Shoulder Extension: Latissimus dorsi

Probable Underactive (Weak) Muscles:

Hip Extension: Gluteus Maximus, Hamstrings
Local Core Stabilizers: Multifidus, Transverse Abdominis, Internal Oblique

Corrective Stretch:

SMR: Latissimus Dorsi, Quads

Static: Static kneeling hip flexor stretch, Latissimus Dorsi ball stretch

Strengthen:

Ball Wall Squats

Quadruples arm/opposite leg raise

Posted by Jus Sayn at 5:41 AM No comments:

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Labels: Assess Push/Pull, Movement Assessment

Assess Push/Pull: Head protrudes forward

Overactive:

Sternocleidomastoid (cervical flexion)
Levator Scapulae (scapular elevation)
Upper Trapezius (scapular elevation)

Underactive

Deep cervical flexors

Corrective Stretch:

SMR: Upper trapezius (Thera Cane)
Static: Upper trapezius / scalene stretch

Strengthen:

Chin tuck (keep head in neutral position)

Posted by Jus Sayn at 5:38 AM No comments:

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Labels: Assess Push/Pull, Movement Assessment

Assess Push/Pull: Shoulders Elevate

Overactive:

Sternocleidomastoid (cervical flexion)
Levator Scapulae (scapular elevation)
Upper Trapezius (scapular elevation)

Underactive

Mid / Lower Trapezius (scapular depression)

Corrective Stretch:

SMR: Upper trapezius (Thera Cane)

Static: Upper trapezius / scalene stretch

Strengthen:

Ball cobra

Posted by Jus Sayn at 5:35 AM No comments:

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Labels: Assess Push/Pull, Movement Assessment

Biomechanics: Shoulder Press

Agonists: Anterior & Medial Deltoids (shoulder flexion & abduction)
Synergists: Upper Trapezius (scapular elevation)
Stabilizer: Rotator cuff
Antagonist: Latissimus dorsi (shoulder extension)

Example

Posted by Jus Sayn at 4:48 AM No comments:

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Labels: Biomechanics, Exercises, Shoulder Press

Biomechanics: Squat

Agonist: Gluteus Maximus (Hip Extension), Quadriceps (Knee Flexion)
Synergist: Hamstring Complex
Stabilizer: Transversus Abdominis (ab pressure)
Antagonist: Psoas (Hip Flexion)

Example

Posted by Jus Sayn at 4:44 AM No comments:

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Labels: Biomechanics, Exercises, Squat

Biomechanics: Row

Agonist: Latissimus Dorsi (shoulder extension)
Synergist: Posterior Deltoid (shoulder extension), biceps (elbow flexion)
Stabilizer: Rotator cuff
Antagonist: Pectoralis major (shoulder flexion)

Example

Posted by Jus Sayn at 4:28 AM No comments:

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Labels: Biomechanics, Exercises, Row

Biomechanics: Overhead Press

Agonist: Anterior Deltoid (shoulder flexion)
Synergist: Triceps (elbow extension)
Stabilizer: Rotator Cuff
Antagonist: Latissimus dorsi (shoulder extension)

Example

Posted by Jus Sayn at 4:20 AM No comments:

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Labels: Biomechanics, Exercises, Overhead Press

Biomechanics: Chest Press

Agonist: Pectoralis Major (horizontal shoulder abduction, shoulder flexion)
Synergist: Anterior deltoid (shoulder flexion), triceps (elbow extension)
Stabilizer: Rotator cuff
Antagonist: Posterior Deltoid (shoulder extension)

Example

Posted by Jus Sayn at 4:09 AM No comments:

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Labels: Biomechanics, Chest Press, Exercises

Monday, April 1, 2013

Muscle: Sternocleidomastoid

Posted by Jus Sayn at 12:22 PM No comments:

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Labels: Cervical Flexion, Cervical Lateral Flexion, Cervical Rotation, Inspiration-Heavy Breathing, Joint-Neck, Muscle: Sternocleidomastoid, Muscles

Muscle: Levator Scapulae

Posted by Jus Sayn at 12:20 PM No comments:

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Labels: Cervical Extension, Cervical Ipsilateral Rotation, Cervical Lateral Flexion, Joint-Neck, Muscle: Levator Scapulae, Muscles, Scapular Depression, Scapular Elevation

Muscle: Triceps Brachii

Posted by Jus Sayn at 12:17 PM No comments:

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Labels: Elbow Extension, Joint-Elbow, Joint-Shoulder, Muscles, Shoulder Extension

Muscle: Biceps Brachii

Posted by Jus Sayn at 12:15 PM No comments:

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Labels: Elbow Flexion, Joint-Elbow, Joint-Shoulder, Muscles, RadioUlnar Joint Supination, Shoulder Flexion

Muscle: Supraspinatus

Posted by Jus Sayn at 12:13 PM No comments:

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Labels: Arm Abduction, Joint-Shoulder, Muscles, Rotator Cuff

Muscle: Subscapularis

Posted by Jus Sayn at 11:56 AM No comments:

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Labels: Joint-Shoulder, Muscles, Rotator Cuff, Shoulder Internal Rotation

Muscle: Infraspinatus

Posted by Jus Sayn at 11:54 AM No comments:

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Labels: Joint-Shoulder, Muscles, Rotator Cuff, Shoulder External Rotation

Muscle: Teres Minor

Posted by Jus Sayn at 11:48 AM No comments:

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Labels: Joint-Shoulder, Muscles, Rotator Cuff, Shoulder External Rotation

Muscle: Teres Major

Posted by Jus Sayn at 11:46 AM No comments:

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Labels: Joint-Shoulder, Muscles, Shoulder Adduction, Shoulder Extension, Shoulder Internal Rotation

Muscle: Posterior Deltoid

Posted by Jus Sayn at 11:44 AM No comments:

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Labels: Joint-Shoulder, Muscles, Shoulder Extension, Shoulder External Rotation

Muscle: Medial Deltoid

Posted by Jus Sayn at 11:43 AM No comments:

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Labels: Joint-Shoulder, Muscles, Shoulder Abduction

Muscle: Anterior Deltoid

Posted by Jus Sayn at 11:40 AM No comments:

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Labels: Joint-Shoulder, Muscles, Shoulder Flexion, Shoulder Internal Rotation

Muscle: Pectoralis Minor

Posted by Jus Sayn at 11:37 AM No comments:

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Labels: Inspiration-Heavy Breathing, Joint-Shoulder, Muscles, Scapular Protraction

Muscle: Pectoralis Major

Posted by Jus Sayn at 11:35 AM No comments:

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Labels: Horizontal Shoulder Adduction, Joint-Shoulder, Muscles, Shoulder Flexion, Shoulder Internal Rotation

Muscle: Upper Trapezius

Posted by Jus Sayn at 11:33 AM No comments:

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Labels: Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Joint-Neck, Joint-Shoulder, Muscles, Scapular Elevation

Muscle: Middle Trapezius

Posted by Jus Sayn at 11:31 AM No comments:

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Labels: Joint-Shoulder, Muscles, Scapular Retraction

Muscle: Lower Trapezius

Posted by Jus Sayn at 11:30 AM No comments:

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Labels: Joint-Shoulder, Muscles, Scapular Depression

Muscle: Rhomboid Major/Minor

Rhomboid Major/Minor

Posted by Jus Sayn at 11:29 AM No comments:

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Labels: Joint-Shoulder, Muscles, Scapular Depression, Scapular Retraction

Muscle: Serratus Anterior

Serratus Anterior

Posted by Jus Sayn at 11:26 AM No comments:

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Labels: Joint-Shoulder, Muscles, Scapular Protraction

Muscle: Internal Intercoastals

Posted by Jus Sayn at 11:25 AM No comments:

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Labels: Expiration-Normal Breathing, Muscles

Muscle: External Intercoastals

Posted by Jus Sayn at 11:23 AM No comments:

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Labels: Inspiration-Heavy Breathing, Inspiration-Normal Breathing, Muscles

Muscle: Latissimus Dorsi

Posted by Jus Sayn at 11:21 AM No comments:

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Labels: Core-Movement, Joint-Shoulder, KEY, Muscles, Shoulder Adduction, Shoulder Extension, Shoulder Internal Rotation

Muscle: Multifidus

Posted by Jus Sayn at 11:19 AM No comments:

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Labels: Back, Core-Local, Muscles, Spinal ContraLateral Rotation, Spinal Extension

Muscle: Quadratus Lumborum

Posted by Jus Sayn at 11:18 AM No comments:

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Labels: Back, Core-Global, Joint-Spine, Muscles, Spinal Lateral Flexion

Muscle: Erector Spinae

Erector Spinae

View

Posted by Jus Sayn at 11:15 AM No comments:

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Labels: Back, Core-Global, Joint-Spine, Muscles, Spinal Extension, Spinal Lateral Flexion, Spinal Rotation

Muscle: Scalenes

Posted by Jus Sayn at 11:14 AM No comments:

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Labels: Cervical Flexion, Cervical Lateral Flexion, Cervical Rotation, Inspiration-Heavy Breathing, Muscles

Muscle: Diaphragm

Posted by Jus Sayn at 11:12 AM No comments:

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Labels: Abs, Core-Local, Inspiration-Heavy Breathing, Inspiration-Normal Breathing, Joint-Spine, LPHC Stabilizer, Muscles

Muscle: Transverse Abdominis

Posted by Jus Sayn at 11:09 AM No comments:

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Labels: Abs, Core-Local, Intra-Abdominal Pressure, Joint-Spine, Muscles

Muscle: Internal Oblique

Posted by Jus Sayn at 11:09 AM No comments:

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Labels: Abs, Core-Local, Joint-Spine, Muscles, Spinal Flexion, Spinal Ipsilateral Rotation, Spinal Lateral Flexion

Muscle: External Oblique

Posted by Jus Sayn at 11:06 AM No comments:

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Labels: Abs, Core-Global, Joint-Spine, Muscles, Spinal ContraLateral Rotation, Spinal Flexion, Spinal Lateral Flexion

Muscle: Rectus Abdominis

Posted by Jus Sayn at 11:02 AM No comments:

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Labels: Abs, Core-Global, Joint-Spine, Muscles, Spinal Flexion, Spinal Lateral Flexion, Spinal Rotation

Muscle: Piriformis

Posted by Jus Sayn at 11:00 AM No comments:

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Labels: Hip Abduction, Hip Extension, Hip External Rotation, Joint-Hip, Muscles

Muscle: Sartorius

Posted by Jus Sayn at 10:58 AM No comments:

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Labels: Hip Abduction, Hip External Rotation, Hip Flexion, Joint-Hip, Knee Internal Rotation, Muscles, Upper Leg

Muscle: Iliacus

Posted by Jus Sayn at 10:57 AM No comments:

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Labels: Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Psoas

Posted by Jus Sayn at 10:32 AM No comments:

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Labels: Core-Global, Hip External Rotation, Hip Flexion, Joint-Hip, Joint-Spine, KEY, Muscles, Spinal Extension, Spinal Rotation

Muscle: Gluteus Maximus

Posted by Jus Sayn at 10:22 AM No comments:

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Labels: Hip Extension, Hip External Rotation, Joint-Hip, KEY, Muscles

Muscle: Gluteus Medius

Anterior Fibers - Internal rotation Posterior Fibers - External rotation

Posted by Jus Sayn at 10:13 AM No comments:

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Labels: Hip Abduction, Hip External Rotation, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Gluteus Minimus

Posted by Jus Sayn at 10:13 AM No comments:

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Labels: Hip Abduction, Hip Internal Rotation, Joint-Hip, KEY, Muscles

Muscle: Pectineus

Posted by Jus Sayn at 10:08 AM No comments:

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Labels: Hip Adduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Gracilis

Posted by Jus Sayn at 10:06 AM No comments:

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Labels: Hip Adduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Adductor Magnus (Posterior Fibers)

Posted by Jus Sayn at 10:04 AM No comments:

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Labels: Hip Adduction, Hip Extension, Hip External Rotation, Joint-Hip, Muscles

Muscle: Adductor Magnus (Anterior Fibers)

Posted by Jus Sayn at 10:03 AM No comments:

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Labels: Hip Adduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Adductor Brevis

Posted by Jus Sayn at 10:00 AM No comments:

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Labels: Hip Adduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Adductor Longus

Posted by Jus Sayn at 9:55 AM No comments:

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Labels: Hip Adduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, Muscles

Muscle: Tensor Fascia Latae

Posted by Jus Sayn at 9:50 AM No comments:

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Labels: Hip Abduction, Hip Flexion, Hip Internal Rotation, Joint-Hip, KEY, Muscles

Muscle: Rectus Femoris

Posted by Jus Sayn at 9:48 AM No comments:

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Labels: Hip Flexion, Joint-Hip, Joint-Knee, Knee Extension, Muscles, Quads, Upper Leg

Muscle: Vastus Intermedius

Posted by Jus Sayn at 9:47 AM No comments:

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Labels: Joint-Knee, Knee Extension, Muscles, Quads, Upper Leg

Muscle: Vastus Medialis

Posted by Jus Sayn at 9:46 AM No comments:

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Labels: Joint-Knee, Knee Extension, Muscles, Quads, Upper Leg

Muscle: Vastus Lateralis

Posted by Jus Sayn at 9:43 AM No comments:

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Labels: Joint-Knee, Knee Extension, Muscles, Quads, Upper Leg

Muscle: Semitendinosis

Posted by Jus Sayn at 9:41 AM No comments:

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Labels: Hamstrings, Hip Extension, Joint-Hip, Joint-Knee, Knee Flexion, Muscles, Tibial Internal Rotation, Upper Leg

Muscle: Semimembranosis

Posted by Jus Sayn at 9:39 AM No comments:

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Labels: Hamstrings, Hip Extension, Joint-Hip, Joint-Knee, Knee Flexion, Muscles, Tibial Internal Rotation, Upper Leg

Muscle: Biceps Femoris (Short Head)

Posted by Jus Sayn at 9:36 AM No comments:

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Labels: Hamstrings, Joint-Knee, Knee Flexion, Muscles, Tibial External Rotation, Upper Leg

Muscle: Biceps Femoris (Long Head)

Posted by Jus Sayn at 7:52 AM No comments:

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Labels: Hamstrings, Hip Extension, Joint-Hip, Joint-Knee, Knee Flexion, Muscles, Upper Leg

Muscle: Peroneus Longus

Posted by Jus Sayn at 7:47 AM No comments:

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Labels: Foot Eversion, Joint-Ankle, Lower Leg, Muscles, Plantar Flexion

Muscle: Soleus

Posted by Jus Sayn at 7:46 AM No comments:

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Labels: Joint-Ankle, KEY, Lower Leg, Muscles, Plantar Flexion

Muscle: Posterior Tibialis

Posted by Jus Sayn at 7:45 AM No comments:

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Labels: Foot Inversion, Joint-Ankle, Lower Leg, Muscles, Plantar Flexion

Muscle: Anterior Tibialis

Posted by Jus Sayn at 7:31 AM No comments:

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Labels: Dorsi Flexion, Foot Inversion, Joint-Ankle, Lower Leg, Muscles

Muscle: Gastrocnemius

Posted by Jus Sayn at 7:22 AM No comments:

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Labels: Joint-Ankle, KEY, Lower Leg, Muscles, Plantar Flexion

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About Coach Jane
Personal Training for Fitness and Athletes
Rates / Contact Info
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Cadence Runner

Coach Jane

Jane's Credentials

- NASM Certified Personal Trainer

- USPTA / PTR Certified Tennis Pro

- RRCA Certified Running Coach

- USCG Licensed Captain

Jane's Passion for Fitness

- 20+ Sprint/Olympic TRIs

- 20+ Marathons & Half Marathons

- 5 Ultra distance 86/100 miles inline skate events

- Mid-Atlantic USPTA Tennis Pro of the Year

- USTA and Nationally ranked singles & doubles tennis player

- Catamaran sailor

- Learned to swim (still learning!) during my first TRI

- You can achieve anything - if you believe

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