Human Chest, Arm, and back Muscles

Pectoralis Major Pectoralis Minor

Rotator Cuff Muscles Supraspinatus Infraspinatus Teres minor Subscapularis Another shoulder muscle, but not part of the Rotator Cuff: Teres Major

ROTATOR CUFF: Subscapularis Teres minor Supraspinatous Infraspinatous (Teres major) Teres minor ROTATOR CUFF: Subscapularis Teres minor Supraspinatous Infraspinatous (Biceps brachii)

ROTATOR CUFF: Subscapularis Teres minor Supraspinatous Infraspinatous

Rotator Cuff Injury Symptoms Pain and tenderness in your shoulder, especially when reaching overhead, reaching behind your back, lifting, pulling or sleeping on the affected side. Diagnosis X-rays MRI Ultrasound

Causes of Rotator Cuff Injuries Normal wear and tear. Poor posture. When you slouch your neck and shoulders forward, the space where the rotator cuff muscles reside can become smaller. This can allow a muscle or tendon to become pinched under your shoulder bones (including your collarbone), especially during overhead activities, such as throwing. Falling. Using your arm to break a fall or falling on your arm Lifting or pulling. Lifting an object overhead Likewise, pulling something, such as a high-poundage archery bow, may cause an injury. Repetitive overhead movement. This occurs often in athletes, especially baseball pitchers, swimmers and tennis players. It's also common among people in the building trades, such as painters and carpenters.

Deltoid

Deltoid Biceps brachii

Deltoid Coracobrachialis Triceps brachii Biceps brachii

Deltoid Coracobrachialis Biceps brachii Brachialis (deep to biceps brachii)

Deltoid Biceps brachii Triceps brachii

Pronator teres Brachioradialis

Extensor digitorum Extensor carpi radialis Extensor carpi ulnaris

Ext carpi radialis Ext digitorum Extensor carpi ulnaris

Flexor retinaculum Palmaris longus Flexor carpi ulnaris Flexor carpi radialis

Flexor carpi ulnaris Palmaris longus Flexor carpi radialis

Pronator teres Ext pollicis longus Ext pollicis brevis Abd pollicis longus Brachioradialis

Extensor pollicis longus Extensor pollicis brevis Abductor pollicis longus

Rhomboids Trapezius Latissimus dorsi

Upper Trapezius Strain An upper-trapezius strain can be triggered quite easily by consistently overusing the muscle group, even at a low intensity. Because repetitive motions do not allow the affected tissue to rest between movements, they can cause stress and irritation. The members of today’s work force don’t often get up to sharpen a pencil, fax documents or walk to the post office to deliver a package. The easy and convenient access of working tools promotes inactivity and therefore a rise in repetitive stress injuries associated with desk and computer work. Simple, everyday movements—like habitually holding a telephone between the ear and shoulder—can trigger upper trapezius pain.

Upper Trapezius Strain It is easy to understand how the upper trapezius could be in a state of active insufficiency in certain situations; for example, when the shoulder is elevated and the neck is extended, side-bent and rotated, as when you are cradling a phone between your ear and shoulder. Shrugging the shoulders and overhead movements also fatigue trapezius. Throughout the day, the upper trapezius might be actively insufficient, while, alternatively, the rhomboids might be passively insufficient (when the shoulders are rounded). Developing better posture and moving out of these positions intermittently throughout the workday will place the muscles back at their optimal length.

Trapezius Exercises at the Office Sitting with upright posture, perform 15–20 reps an hour of the following upper trapezius exercises. 1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together. 2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down. 3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side. 4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side. 5. Neck Side-Bending/Rotation Stretch. In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side. Gently pull the head toward the right shoulder with the right hand. Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.) Repeat on the opposite side.

Serratus anterior

Pectoralis minor Serratus anterior

Internal intercostals Pectoralis minor Serratus anterior External intercostals Internal intercostals are for expiration and external intercostals are for inspiration

Internal intercostals Pectoralis minor Serratus anterior External intercostals

Internal intercostals External intercostals

Diaphragm: Primary muscle for respiration