Facebook Pixel
Brookbush Institute Logo
Preview

Hip Flexors and Anterior Thigh: Video #12 of Introduction to Functional Anatomy

This Video #12 of Introduction to Functional Anatomy introduce us to hip flexors and anterior thigh muscles on identifying and understanding muscles including rectus femoris, sartorius and psoas major. Learn more in this informative video.

27 likes

Transcript

00:05 - 00:22So psoas an iliacus, starting your hip flexors guys. So my psoas, we will do
00:22 - 00:31iliacus here. My psoas goes from lumbar vertebrae to lesser trochanter. If you
00:31 - 00:37can see it in that picture, my lesser trochanter is a smaller bump, a smaller
00:37 - 00:44chunk of bone. Inside here this is deep in like your groin muscles is where you
00:44 - 00:52would feel this attachment. My iliacus attaches from my iliac fossa,
00:52 - 01:01what's a fossa? Depression, right. A depression iliac is an ilium. Your
01:01 - 01:12iliacus actually connects to this whole surface here, and then goes in. So what
01:12 - 01:18what joint these muscles cross? Hip.
01:20 - 01:33Oh you know what we got to do, word bank. Oh that's a nice marker.
01:34 - 01:39I'm trying guys I looked for the better ones, and realized there was one just
01:39 - 01:44sitting there. Alright word bank. Part of the problem is we wear out markers as
01:44 - 01:52the day goes on. Word bank, we're doing hip, what type of joint is the hip?
01:52 - 02:05Ball-and-socket, that was close.
02:08 - 02:17What joint actions can a ball-and-socket do? All of them, even the scapular ones?
02:17 - 02:36Alright let's name them; flexion, extension, adduction, abduction, internal
02:36 - 02:53rotation, external rotation. Two more, horizontal adduction, horizontal
02:53 - 03:01abduction, cool. Yes sir.
03:04 - 03:11Circumduction I would not consider a joint action unto itself. It's making
03:11 - 03:20circles right, which is more like the combination of several joint actions,
03:20 - 03:27like horizontal adduction to adduction, to horizontal
03:27 - 03:34abduction to abduction, you know it's like a a combination of movements. Yeah every
03:34 - 03:38once in while you see circumduction and textbook and you're like, how often do
03:38 - 03:42people make circles that you needed their own joint action to do this? And
03:42 - 03:47there are no muscles that cause circumduction. Like that's not a
03:47 - 03:52joint action that muscles do, I don't know. So word bank -hip we're good there.
03:52 - 04:02Psoas, iliacus, so lumbar spine, ilium, lesser trochanter crosses the hip. What
04:02 - 04:06joint actions will this guy do, he runs up and down in front of the hip? Flexion,
04:06 - 04:10we know it's very good at flexion. Do you think it can cause anything else to
04:10 - 04:17happen? How'd you guys come up with external rotation?
04:19 - 04:27It wraps around this way right, so as it pulls up, what happens to my femur? Yeah
04:27 - 04:36it twists, very well-put, twists out. You guys see that? It'll do this thing. The
04:36 - 04:41psoas and iliacus help you do the Michael Jackson, I never realized that.
04:44 - 04:50Now I just want to touch on something. I want to give you guys a little inference
04:50 - 04:54on exercise selection, because I know that's a lot of what you guys will be
04:54 - 05:02doing in the future. Strengthen or stretch the hip flexors? 'Stretch'. What do most
05:02 - 05:07people do to them? Strengthen them. Strengthening your hip
05:07 - 05:14flexors implies that they're what? Weak, or in need of hypertrophy. But these
05:14 - 05:22muscles often get shortened, why? Because you sit, typical day for the typical
05:22 - 05:28client. You get up in the morning, you sit down, you eat breakfast. You jump in your
05:28 - 05:33car where you sit down right, those are both what position for the hip?
05:33 - 05:38Hip flexion. So my hip flexors shortened. So sit down eat breakfast, sit down in
05:38 - 05:45the car, to get out of the car to come to work and sit behind a desk, right and
05:45 - 05:50then after that super hard day at work you have to get back in the car and sit;
05:50 - 05:56where you're probably going to go home and make some dinner and sit on the
05:56 - 06:02couch for three or four hours, only so that you can go to sleep in the fetal
06:02 - 06:08position. Right like isn't this kind of like that, you're like holy cow do you
06:08 - 06:12ever get out of hip flexion. Now the problem with this is is when muscles
06:12 - 06:16stay in a shortened position, they tend to do what? They tend to actually
06:16 - 06:20adaptively shorten, which if my hip flexors shortened here's what happens
06:20 - 06:27right; this is hip flexed, everybody's clear with that. If I go to stand up I
06:27 - 06:33can only go as far as my hip flexors will let me right, and then I get stuck.
06:33 - 06:37Well am I going to walk around like this?
06:38 - 06:47Some people do, but do most people? Yeah, right let's not do that. So
06:47 - 06:53how do I, how do I get myself kind of out of this position and straighten? I
06:53 - 07:00extended my spine right. Is this a good posture? Do we see a lot of this though?
07:00 - 07:05Yeah this is what's called an anterior pelvic tilt. Sure is that going to be
07:05 - 07:09real healthy for my low back? No. Could you guys, everybody stand up and do that
07:09 - 07:16actually. Yeah so start a little hip flexed, kind of imagine your hip flexors
07:16 - 07:22be in tight. You can even kind of put your hands on your, you guys know where your ASIS are?
07:22 - 07:26So your ASIS follow your ilium to that notch, now imagine it
07:26 - 07:33kind of gets stuck right, and then extend at your spine. Oh yeah, you think this
07:33 - 07:38might be a cause of some of the low back pain we see? You know the worst part
07:38 - 07:42about this is right, is you get cats, you'll have somebody like this, you guys
07:42 - 07:47can sit down, they go to the doctor and of course their doctor tells them, what
07:47 - 07:53do they need to do to get over the low back pain? Strengthen their core. So what
07:53 - 07:59do they do? They do a bunch of lumbar extension, like dude I think you were
07:59 - 08:04already there; followed by some ab work
08:07 - 08:13right. How many of you guys see it? Gotta do Roman chair leg lifts for your "lower
08:13 - 08:22abs," aka your psoas, and then I'm going to walk over and because I'm super strong I'm
08:22 - 08:27going to grab two dumbbells and do this right, and then I'm walking to gym and go,
08:27 - 08:36"Man I feel that in my low back, I hope it's working." Problem, can we do better? A
08:36 - 08:40little bit of functional Anatomy knowledge and at the very least you guys
08:40 - 08:43are going to change what?
08:44 - 08:48You're not going to even try to work your lower abs because you know they
08:48 - 08:51don't exist, and you know all that's going to do is strengthen an already
08:51 - 08:55short, tight psoas. So rather than strengthen a short, tight psoas, you're
08:55 - 09:00probably going to stretch it, maybe show them a kneeling hip flexor stretch
09:00 - 09:06right, so that maybe they'll get back into this position, which you think
09:06 - 09:15that'll have a little impact on some of that low back soreness? Absolutely. Yeah
09:15 - 09:19obviously strong core absolutely helps, I'm talking about what exercises you
09:19 - 09:26select, do the three exercises I select, were those good? No, but do you see that? Yeah.
09:26 - 09:33I'll watch guys who want a strong core do hip flexor work for 20 minutes. Do you
09:33 - 09:39need to strengthen your hip flexors, probably not that much, probably not that
09:39 - 09:41much. I'm not going to take all your leg raises away, I know some of you guys like
09:41 - 09:45to do that type of stuff, but you don't need that much, like let's do some other
09:45 - 09:50stuff. Let's do some more sophisticated exercises like chops, static chop
09:50 - 09:56patterns. How many of you guys have done this thing right? Like some of those anti-
09:56 - 10:01rotation exercises that work on stability. Planks, bridges. Who said
10:01 - 10:07bridges before? Yeah we'll talk about that, we'll talk about that a little bit
10:07 - 10:10when we get to core. But you guys get what I'm saying? You don't need more psoas.
10:10 - 10:16Tensor fasciae latae, I mean you guys have heard of this one?
10:16 - 10:21The TFL alright, so let's break this one down.
10:28 - 10:36TFL goes from a point just posterior your anterior superior iliac spine, which
10:36 - 10:43you just palpated, your ASIS right. Where just behind that it hooks into your
10:43 - 10:49iliotibial band, uses your iliotibial band as a tendon, which then inserts into
10:49 - 10:53lateral condyle of the tibia.
10:55 - 11:03What joint does this cross? Let's start there. Hip, yeah we'll stay with hip
11:03 - 11:12for today. So is it on the front side of the hip, the back side of the hip? Lateral,
11:12 - 11:17it's a little forward though too right. So it's like on the outside, like your
11:17 - 11:22TFLs right here. Everybody know where the TFL is? Stand up real quick.
11:22 - 11:27Stand up sit down, stand up sit down, stand up sit down. Alright feel your
11:27 - 11:37ASIS, right now go just behind it, this point right here, in fact I can get more
11:37 - 11:43specific than that; everybody find your ASIS that bony notch, follow your ilium
11:43 - 11:50up to its highest point, then find your greater trochanter, see how that
11:50 - 11:56makes a triangle right. You kind of got your mid-ilium, ASIS, greater trochanter
11:56 - 12:07in that triangle. Alright in that triangle is your TFL. So is
12:07 - 12:11it on the front side of the hip? Yeah, it's on the front side. Is it on the
12:11 - 12:16lateral side of the hip? Cool, now keep that in mind, go ahead and sit back down.
12:16 - 12:24If it's a little on the front side it will contribute to hip flexion right.
12:24 - 12:32This will get shorter if I flex my hip, if it's on the lateral aspect of my hip
12:32 - 12:43what else will it contribute to? Abduction. Now because of the way this
12:43 - 12:51attaches this way, yeah it'll contribute to internal rotation with that little
12:51 - 13:12bit of obliquity it has, everybody get that? A hip pointer? It'll it, like a
13:12 - 13:17contusion? I think a lot of things can happen at the hip, let's start there.
13:17 - 13:21If you got hit there and it caused a bruise like and that got really tight it
13:21 - 13:26would not feel good. Sometimes that muscle gets tight and causes hip joint
13:26 - 13:31issues which can also be very painful right, like this muscle's involved in like
13:31 - 13:34have you guys ever heard of hip impingement syndrome? This muscle would
13:34 - 13:38be involved. Have you guys ever heard of iliotibial band syndrome?
13:38 - 13:45Yeah. Can you stretch your iliotibial band? Can you foam roll your iliotibial
13:45 - 13:49band? That's also a good question. I'm going to crush some spirits right now,
13:49 - 13:56the answer is no and no. Your iliotibial band is a thick piece of connective
13:56 - 14:03tissue, it's not muscle. You can't relax your iliotibial band, it's not
14:03 - 14:08contractile tissue. You guys remember from biology right muscle is contractile.
14:08 - 14:14Is connective tissue contractile? No, no in fact when you do iliotibial band foam
14:16 - 14:21rolling, what you're actually affecting is the muscle underneath it. But if I
14:21 - 14:29really wanted to get my iliotibial band to be looser, what could I affect?
14:31 - 14:38The TFL. The TFL uses the iliotibial band as a tendon. So if I get my TFL to tone
14:38 - 14:42down, relax a little bit, lengthen it a little bit, will that help
14:42 - 14:51take some of the tension off my iliotibial band? You guys get what I'm saying? I'm
14:51 - 14:57going to say nine times out of ten iliotibial band syndrome, overactive TFL.
15:04 - 15:13It's kind of like that picture alright, you can see how it invests in this
15:13 - 15:17iliotibial band all throughout, but yeah it gets, the the muscle itself goes a
15:17 - 15:23little bit past the greater trochanter. It's probably a little bit bigger the
15:23 - 15:27muscle itself at least width and length wise, it's probably a little bit bigger
15:27 - 15:41than the back of your hand. It does but we'll get to that in a bit alright, it
15:41 - 15:49contributes to rotation at the knee which we might save for a later course.
15:49 - 15:54Flexion, abduction, internal rotation at the hip though, everybody is cool with
15:54 - 15:59that, you understand that, we can move forward? Guys are starting to bury these
15:59 - 16:02muscles really quick.
16:05 - 16:14That doesn't mean you get to go home at 4:30 though. Rectus femoris,
16:25 - 16:33all the muscles in the quads do the same thing, except for the one that wrecked it
16:33 - 16:43for us. The rectus femoris right, what is different about the rectus femoris? It
16:43 - 16:46crosses two joints, which two joints?
16:49 - 17:00Uh-oh two joint, what does that mean? New word bank. All of these word banks.
17:04 - 17:11Knee, what type of joint is it? Hinge we're going to call it a hinge for today,
17:11 - 17:21cool with that. It also rotates though, and I said sometimes it's called a...you
17:21 - 17:35remember the word? Condyloid. Alright word bank knee, what does a hinge joint do?
17:35 - 17:39Flexion and Extension.
17:43 - 17:46Alright rectus femoris crosses up and down in front of the hip, connects into
17:46 - 17:52something called your AIIS, anterior inferior iliac spine, which is deep. It's
17:52 - 17:58a little harder to palpate there guys. So but it's below the ASIS, its here right,
17:58 - 18:02run straight down in front of the hip, which means it's probably going to do what?
18:02 - 18:12Flexion, easy. It runs up and down over the front side of the knee, what's it
18:12 - 18:22going to do? Extension. Give you a little tidbit about
18:22 - 18:25the rectus femoris, how many of you guys, well actually you know what I'll save
18:25 - 18:29that, hold on one second -let's go on to the next muscles. Everybody's cool with
18:29 - 18:37the rectus femoris. The quadriceps;
18:40 - 18:47vastus lateralis, intermedius and medialis. What are those words referring
18:47 - 18:55to? Location right. So where is my lateralis? Lateral side. Your vastus
18:55 - 19:00lateralis is your outer thigh all right. Your vastus medialis which one is that?
19:00 - 19:06Visually it's the inner one right, it's a little teardrop muscle, it actually goes
19:06 - 19:10up, you can see in this picture, that the medialis actually goes all the way up;
19:10 - 19:14but there's a couple muscles that have been removed from this picture, that cut
19:14 - 19:19off your view right. It gets covered up by some other muscles which is why you
19:19 - 19:23only see a teardrop, but that muscle goes all the way up, and then our intermedius
19:23 - 19:29runs right in the middle. What's on top of the intermedius? The rectus femoris,
19:29 - 19:36good. Now all of those muscles connect to the femur. Vastus lateralis, vastus
19:36 - 19:40intermedius, vastus medialis; and then they hook into the patellar tendon and
19:40 - 19:48go to the tibial tuberosity, across what joint? The knee. Does these muscles cross
19:48 - 19:56the hip? No they go in front, in front of the knee right. So what joint action are
19:56 - 20:07they going to cause? Yeah so vastus causes knee
20:07 - 20:17what? Extension. Now I know this is old-school and most people don't still
20:17 - 20:23do this, but I want to crush the myth anyway. If I do leg press with my feet
20:23 - 20:31together versus my feet wide, does that change which vastus muscle I work? No
20:31 - 20:38they still do knee extension, that's all the vastus brothers can do.
20:39 - 20:48We said that the vastus brothers cross what joint? The knee. Okay will this work
20:48 - 20:57my outer thigh? No my outer thigh is actually my vastus lateralis, which does
20:57 - 21:01knee extension. You want to freak somebody out, go to somebody in the gym
21:01 - 21:04who you catch doing this and go, you know what your outer thigh doesn't even move
21:04 - 21:09your hip, it does this, why don't you go do leg extensions. See what they'll say,
21:09 - 21:15you'll have them boggled because they'll be like, what but it's on the outside.
21:15 - 21:28Just the way the body is designed. How do you stretch your quads? Take the femur into
21:28 - 21:37hip back into hip extension. Wait a second
21:37 - 21:48knee flexion is this, that would stretch my quads right? Because my vastus, my vastus
21:48 - 21:58group doesn't cross the hip, why isn't this a stretch? Because my vastus muscles
21:58 - 22:06usually don't get short, that's part of it. Who does get short of my quads? My
22:06 - 22:10rectus femoris, which is why people do this thing right, because now I'm
22:10 - 22:19lengthening it both the knee and the hip, does that make sense? Never thought about
22:19 - 22:23that did you. Go ahead, next time somebody goes alright stretch your quads, just
22:23 - 22:26walk over to a table and be like...
22:27 - 22:34I'm in knee flexion, this is stretching your quads right. Then remind them that
22:34 - 22:38it's rectus femoris that you're feeling down the middle.

Comments

Guest

Related Videos

3 Certifications, 165+ Courses, 500+ videos, and so much more!

The Brookbush Institute (BI) continues to improve affordability, access, flexibility, and convenience to the highest-quality education.

The Bl is the only approved/accredited certification and continuing education course provider with a true monthly membership model (cancel anytime).

This reduces the initial cost of education to just 3-5% of comparable education, improving access to complete, continue, or just "try" education with low financial risk. Don't get fooled by great marketing to make a large purchase for potentially sub-optimal education. Become a member, and find out why we think this is the way education should be!


or
Sign Up with Email Address
Already Have an Account? Sign In