The Anatomy of

Exercise
Movement
&
for the study of dance,
pilates, sport and yoga
Jo Ann Staugaard-Jones

Lotus Publishing
Chichester, England
Copyright © 2010 by Jo Ann Staugaard-Jones, except Chapters 1 & 2, contributed by Jonathan Hutchings. All rights
reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or
transmitted in any form or by any means – electronic, mechanical, photocopying, recording, or otherwise – without the
Contents
written permission of the publisher. Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
First published in 2010 by
Chapter 1: Anatomical Direction, Planes and Movement . . . . . . . . . . . . . . . . . . . . . . . . .7
Lotus Publishing Terms to Describe Direction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
Apple Tree Cottage, Inlands Road, Nutbourne, Chichester, PO18 8RJ, UK Planes of the Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Terms to Describe Movement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Disclaimer
This book is not meant as a substitute for medical advice. If you have any medical condition or if you experience pain Chapter 2: Skeletal Muscle and Muscle Mechanics . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
or discomfort with the exercises contained within this book, then you must stop immediately and consult a qualified The Physiology of Muscle Contraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
medical practitioner. Both the Publisher and the Author accept no responsibility for any consequences of the advice Muscle Reflexes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
given if medical advice is not sought and followed before beginning a new exercise programme. Musculo-skeletal Mechanics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
Levers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
All Drawings Amanda Williams and Pascale Pollier
Text Design Wendy Craig Generation of Force . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Cover Design Jim Wilkie Muscles Involved in Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Printed and Bound in the UK by Scotprint Synovial Joints . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
British Library Cataloguing in Publication Data
Chapter 3: The Spine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
A CIP record for this book is available from the British Library The Vertebral Spine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
ISBN 978 1 905367 17 7 Cervical Region . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Cervical Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
Distribution in UK/Europe Thoracic Region . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35
Combined Book Services Limited
Unit Y, Paddock Wood Distribution Centre
Thoracic Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Paddock Wood Myths of the Upper Spine Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Tonbridge, Kent, TN12 6UU Main Muscles Involved in Movements of the Spine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46
Phone 01892 837171
Chapter 4: The Core . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
Fax 01892 837272
orders@combook.co.uk Lumbar Region . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Lumbar Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Distribution in North America Abdominal Muscle #1: Rectus Abdominis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49
Cardinal Publishers Group Abdominal Muscle #2: External Obliques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
2402 Shadeland Avenue, Suite A
Abdominal Muscle #3: Internal Obliques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
Indianapolis, IN 46219
Phone 317-352-8200 Abdominal Muscle #4: Transversus Abdominis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
Fax 317-352-8202 Psoas Major . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
customerservice@cardinalpub.com Quadratus Lumborum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68
The Pelvis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
Discount available for bulk orders.
Myths of the Core Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .75
Main Muscles Involved in Movements of the Thoracic/Lumbar Spine . . . . . . . . . . . . . . . . . . . .75
Chapter 5: The Shoulder Region . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .77
Glenohumeral Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78
Movements of the Shoulder Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79
Shoulder Joint Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
Deltoids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82
Pectoralis Major . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84
Latissimus Dorsi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .86
The Rotator Cuff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87
Shoulder Girdle Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Movements of the Shoulder Girdle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Shoulder Girdle Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .92
Trapezius . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93
Summary: The Shoulder Joint and Girdle Combined . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95
Myths of the Shoulder Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Main Muscles Involved in Movements of the Shoulder Region . . . . . . . . . . . . . . . . . . . . . . . . .100
Chapter 6: The Elbow and Radio-ulnar Joints . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .101
The Elbow Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102 Introduction
Biceps Brachii . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104
Triceps Brachii . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .105
This is a book about muscles and
Elbow Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .107 movement. Chapters center on specific
The Radio-ulnar Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .108 joint areas, relating them to current
Muscles of the Radio-ulnar Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .109 concepts and myths in an informative and
Myths of the Elbow and Radio-ulnar Joints Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .112 useful way. Content includes detailed
Main Muscles Involved in Movements of the Elbow and Radio-ulnar Joints . . . . . . . . . . . . . .112 material on location and actions of
Chapter 7: The Wrist and Hand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113 different muscles, with descriptions and
Muscles of the Wrist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117
illustrations of strength and stretch
Injuries/Conditions of the Wrist and Hand . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117
Myths of the Wrist and Hand Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .121 exercises for each joint area. Exercises cover
Main Muscles Involved in Movements of the Wrist, Hand, Fingers and Thumb . . . . . . . . . . .121 a wide scope of fitness areas: weight-
Chapter 8: The Iliofemoral (Hip) Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123 training, yoga, pilates, dance, and sports.
Anterior Hip (Flexor) Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .124
Lateral Hip (Abductor) Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .131 The author at Shoshoni Yoga Retreat Center, Colorado.
Posterior Hip (Extensor) Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
The Iliofemoral (“Y”) Ligament . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .142 The book’s approach is unique because it can be used as a handbook, a resource
Medial Hip (Adductor) Muscles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .147
Six Deep Rotators . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152
for those who would like to know more about the human body without having
Inward Rotators of the Hip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .155 to read a cumbersome textbook. The book is readable and interesting, for anyone
Myths of the Iliofemoral (Hip) Joint Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .157 from beginners, to teachers of movement, to a resource for exercise science and
Main Muscles Involved in Movements of the Iliofemoral (Hip) Joint . . . . . . . . . . . . . . . . . . . .157 fitness enthusiasts and professionals.
Chapter 9: The Knee Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .159
Knee Extensors: Quadriceps Femoris . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .162 There is a hunger for written material about movement that can be understood
Knee Flexors: The Hamstrings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .165 by a majority of the population. There are an increasing number of people who
Knee Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .167
are interested in learning about their body, how it moves, and what can be done
Myths of the Knee Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .172
Main Muscles Involved in Movements of the Knee Joint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .172 to improve it, without the fitness ‘hype’. This book is a “kinesiology made
Chapter 10: The Ankle Joint and Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173
easier” approach that is valid and needed. Many students and teachers desire a
Joints and Actions of the Ankle Joint and Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .174 book that is precise yet understandable, and relates directly to their own
Muscles of the Ankle Joint and Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176 lifestyle. This text does just that.
The Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .181
Ligaments of the Ankle Joint and Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182 My motivation for composing such a book comes from my movement teaching
Ankle Joint and Foot Conditions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .183 experiences, listening to students and what they desire. My graduate education
Myths of the Foot Dispelled . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185
Main Muscles Involved in Movements of the Ankle Joint and Foot . . . . . . . . . . . . . . . . . . . . . .186
in Exercise Science and Dance has led to over 30 years of college teaching. My
background in sports and dance along with certifications in Pilates and Yoga has
Appendix: Jaw and Thoat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187 resulted in a broad range of teaching material, and a love for working with those
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .188 people who are serious about being naturally healthy.
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .189
I feel this book can be read and enjoyed by anyone interested in the human body
and its potential. Natural prevention is the key to a healthy body.

Jo Ann Staugaard-Jones, 2010

6 The Anatomy of Exercise & Movement

About the Author

Jo Ann Staugaard-Jones, professor and author, has taught movement
workshops and master classes at universities such as Boston University,
Colorado State University, Williams College, Cornell, Temple, University of
Buffalo, Arizona State University, and Miami, as well as many Health Clubs,
Yoga, and Pilates studios throughout the USA and abroad. She is a full professor
of Dance and Kinesiology, a member of IADMS, the International Association
of Dance Medicine & Science, a certified Shambhava Hatha Yoga Instructor, and
a Power Pilates teacher. She received her undergraduate degree from Kansas
University and her Master in Arts from New York University, and continues to
reside in northwest New Jersey and Colorado. She is currently teaching
interactive movement workshops across the US, and sponsors international
holistic retreats through www.neatretreats.com. She can be reached at
jojones3@verizon.net.

Exercise Notes
The Anatomy of Exercise & Movement is designed to provide a balance of
theoretical information about muscles and movement, and Chapters 3–10 focus
on a specific joint(s). To complement the material written about each joint(s),
there are a series of both strengthening and stretching exercises where
appropriate, and technique instructions on how to perform each exercise. To
visually help the reader fully understand the nuances and muscles involved,
where possible, the exercise has been illustrated. The difficulty of each exercise
is indicated by I = beginning; II = intermediate; III = advanced.

The muscle information given may be too much for some people or not enough
for others, but hopefully will aid anyone who wants to tone or strengthen
certain areas. If one knows where the muscle is located and what exercise works
it, then a specific exercise program can be designed. Stretching is always a great
way to begin a workout, with dynamic stretching being most effective. Static
stretching is best at the end of a workout, to relax and lengthen muscles.
Serratus anterior Latissimus dorsi

Teres major

Example of text illustrations.

TECHNIQUE
Kneel on the ground and reach forward with hands. Let the head fall forward and push
the buttocks toward feet.
 84 The Anatomy of Exercise & Movement The Shoulder Region 85

Pectoralis Major
CHAPTER 5: THE SHOULDER REGION

CHAPTER 5: THE SHOULDER REGION

Pectoralis Major Strengthening Exercises
Called the ‘chest’ muscle, the pectoralis major covers the front of the upper body
from the clavicle, sternum, and ribs 1 through 6 to the humerus. Depending on Bench press, push-ups, throwing a ball, swimming, tennis.
which text is used, this muscle has either two or three sections. Two areas are
described as clavicular and sternal, three are upper, middle, and lower.

Another multipennate muscle, the pectoralis major works only the shoulder
joint. The pectoralis minor located under the major actually works a different Pectoralis major Brachioradialis
joint, the shoulder girdle, explained in the next section. Triceps brachii Brachialis
Latissimus dorsi Biceps brachii
The pectoralis major has an interesting ‘twist’: as it attaches distally to the Deltoid
Teres major
humerus, the tendons of the two sections rotate, so that the top portion of the
Teres minor
tendon (clavicular) ends up below the sternal portion on the humerus. Infraspinatus

The twist of the tendon allows the action of inward rotation, as does a twist
from the latissimus dorsi posteriorly. The other prominent action from both
sections of the pectoralis major is horizontal adduction, or bringing the arms Figure 5.9. Bench press.
TECHNIQUE
from the side to the front (frontal to sagittal planes).
Lie on a bench and hold a barbell above the chest with arms directly above the collar bone.
Arms extended, feet flat, and spine neutral. Grip the bar with the hands wider than the
shoulders; inhale and lower the barbell towards the chest. Exhale, extending the arms to
push up to the ceiling, and return to the starting position.

Pectoralis Major Stretching Exercise

Figure 5.8: The pectoralis major.

Anterior deltoid
Pectoralis minor

The two sections differ in the sagittal plane: the clavicular head flexes, while the
Pectoralis major
sternal portion extends. This is hard to understand from a mechanical point of
view, since the entire pectoralis major is noted as an anterior muscle. Usually Serratus anterior
muscles located anteriorly can only do actions toward the front of the body;
extension is an action that is posterior, returning to or behind the body.

To further complicate the muscle, when the upper arm is 90 degrees (out to the Figure 5.10: Bent arm chest stretch.
side at shoulder level) the clavicular section can raise it higher by abducting. It TECHNIQUE
can also lower it (adduction) along with the sternal portion, below 90 degrees. Stand with the arm extended and the forearm at 90 degrees to the ground. Rest the
forearm against an immoveable object and turn shoulders and body away from the
extended arm.