복직근, 내외복사근, 복횡근

[문형철]

1. 코어강화운동의 핵심인 iap(intra-abdominal pressure)를 만드는 핵심근육들

2. 복직근(상복근, 중복근, 하복근)(클릭) - 각각의 운동법이 다름.

3. 내외복사근 - 특히 외복사근은 코어강화의 핵심, 외복사근은 전거근과 발생학적으로 같은 기원

4. 복횡근의 반응시간(클릭) - 복횡근은 팔을 뻗는 것, 대뇌의 반응보다 먼저 근수축

5,  골반저근육(pelvic floor muscle)은 복횡근과 동시수축

6. 복횡근-복직근-내복사근-외복사근 순서

panic bird..

복직근

The rectus abdominis muscle, also known as the "abs and lower abdominals," is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba ("white line"). It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly.^[1]

It is contained in the rectus sheath, which consists of the aponeuroses of the lateral abdominal muscles.

Three bands of connective tissue called the tendinous intersections traverse the rectus abdominus, which separates this parallel muscle into eight distinct muscle bellies. In the abdominal region of well conditioned athletes, the three superior bellies on the left and right side of the umbilicus can be easily viewed externally resulting in the rectus abdominus being commonly referred to as the "six-pack."

Structure[edit]

The rectus abdominis is a long flat muscle, which extends along the whole length of the front of the abdomen, and is separated from its fellow of the opposite side by the linea alba.

The upper portion, attached principally to the cartilage of the fifth rib, usually has some fibers of insertion into the anterior extremity of the rib itself.

Blood supply[edit]

The rectus abdominis has several sources of arterial blood supply. In reconstructive surgery terms, it is a Mathes and Nahai^[2] Type III muscle with two dominant pedicles. First, the inferior epigastric artery and vein (or veins) run superiorly on the posterior surface of the rectus abdominis, enter the rectus fascia at the arcuate line, and serve the lower part of the muscle. Second, the superior epigastric artery, a terminal branch of the internal thoracic artery, supplies blood to the upper portion. Finally, numerous small segmental contributions come from the lower six intercostal arteries as well.

Innervation[edit]

The muscle is inserted by three portions of unequal size into the cartilages of the fifth, sixth, and seventh ribs. The muscles are innervated by thoracoabdominal nerves, which pierce the anterior layer of the rectus sheath.

Variation[edit]

The sternalis muscle may be a variant form of the pectoralis major or the rectus abdominis. Some fibers are occasionally connected with the costoxiphoid ligaments, and the side of the xiphoid process.

복직근의 기능

- 자세유지근

- 허리굴곡에 중요한 역할

- 강하게 내쉬는 호흡에 중요한 역할

The rectus abdominis is an important postural muscle. It is responsible for flexing the lumbar spine, as when doing a so-called "crunch" sit up. The rib cage is brought up to where the pelvis is when the pelvis is fixed, or the pelvis can be brought towards the rib cage (posterior pelvic tilt) when the rib cage is fixed, such as in a leg-hip raise. The two can also be brought together simultaneously when neither is fixed in space.

The rectus abdominis assists with breathing and plays an important role in respiration when forcefully exhaling, as seen after exercise as well as in conditions where exhalation is difficult such as emphysema. It also helps in keeping the internal organs intact and in creating intra-abdominal pressure, such as when exercising or lifting heavy weights, during forceful defecation or parturition (childbirth).

복직근 구심성 수축 및 촉진법

복직근 스트레칭

외복사근과 내복사근

외복사근

The external oblique muscle (of the abdomen) (also external abdominal oblique muscle) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen.

Structure[edit]

The external oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral, its muscular portion occupying the side, its aponeurosis the anterior wall of the abdomen. In most humans (especially females), the oblique is not visible, due to subcutaneous fat deposits and the small size of the muscle.

It arises from eight fleshy digitations, each from the external surfaces and inferior borders of the fifth to twelfth ribs. These digitations are arranged in an oblique line which runs inferiorly and anteriorly, with the upper digitations being attached close to the cartilages of the corresponding ribs, the lowest to the apex of the cartilage of the last rib, the intermediate ones to the ribs at some distance from their cartilages.

The five superior serrations increase in size from above downward, and are received between corresponding processes of the serratus anterior muscle; the three lower ones diminish in size from above downward and receive between them corresponding processes from the latissimus dorsi. From these attachments the fleshy fibers proceed in various directions.

Those from the lowest ribs pass nearly vertically downward, and are inserted into the anterior half of the outer lip of the iliac crest; the middle and upper fibers, directed downward (inferiorly) and forward (anteriorly), become aponeurotic at approximately the midclavicular line. This aponeurosis formed from fibres from either side of the external oblique decussates at the linea alba.

The aponeurosis of the external oblique muscle forms the inguinal ligament. The muscle also contributes to the inguinal canal. Just deep to the external oblique is the internal oblique muscle.

Innervation[edit]

The external oblique muscle is innervated by ventral branches of the lower 6 intercostal (thoracoabdominal) nerves and the subcostal nerve on each side.

Blood supply[edit]

The cranial portion of the muscle is supplied by the lower intercostal arteries, whereas the caudal portion is supplied by a branches of either the deep circumflex iliac artery or the iliolumbar artery.

- 발생학적으로 전거근과 같은 기원

- 가슴을 안쪽으로 당기는 역할, 복강을 압박하여 복내압을 증가시킴. 

- 척추의 굴곡과 회전을 담당

- 한쪽 외복사근을 수축하면 측굴함. 

The external oblique functions to pull the chest downwards and compress the abdominal cavity, which increases the intra-abdominal pressure as in a valsalva maneuver. It also has limited actions in both flexion and rotation of the vertebral column. One side of the obliques contracting can create lateral flexion. It also contributes in compression of abdomen.

Training[edit]

• Crunch (exercise)

• Side plank
• Sit-up (exercise)

복부 크런치 하는 법

elbow to knee crunch

사이드 프랭크(side plank)

sit up exercise

외복사근 촉진법

- 외복사근과 내복사근 촉진을 위한 시작자세는 동일함

- 우측 외복사근을 촉진하기 위해서 몸통을 굴곡, 내회전으로 움직이면서 구심성 수축

- 우측 내복사근을 촉진하기 위해서 몸통을 굴곡, 외회전으로 움직이면서 구심성 수축

내외복사근 스트레칭방법

내복사근

The internal oblique muscle (of the abdomen) is the intermediate muscle of the abdomen, lying deep to (below) the external oblique and just superficial to (above) the transverse abdominal muscle.

Structure[edit]

Its fibers run perpendicular to the external oblique muscle, beginning in the thoracolumbar fascia of the lower back, the anterior 2/3 of the iliac crest (upper part of hip bone) and the lateral half of the inguinal ligament. The muscle fibers run from these point superiomedially (up and towards midline) to the muscle's insertions on the inferior borders of the 10th through 12th ribs and the linea alba (abdominal midline seam).

In males, the cremaster muscle is also attached to the internal oblique.

Innervation[edit]

The internal oblique is innervated by the lower intercostal nerves, as well as the iliohypogastric nerve and the ilioinguinal nerve.

내복사근의 기능

- 횡격막근육과 길항관계, 횡격막근육이 수축할때, ....

- 외복사근과 교차로 수축하면서 몸통을 회전과 측굴하는 역할

The internal oblique performs two major functions. First, it acts as an antagonist (opponent) to the diaphragm, helping to reduce the volume of the thoracic (chest) cavity during exhalation. When the diaphragm contracts, it pulls the lower wall of the chest cavity down, increasing the volume of the lungs which then fill with air. Conversely, when the internal obliques contract they compress the organs of the abdomen, pushing them up into the diaphragm which intrudes back into the chest cavity reducing the volume of the air filled lungs, producing an exhalation.

Secondly, its contraction rotates and side-bends the trunk by pulling the rib cage and midline towards the hip and lower back, of the same side. It acts with the external oblique muscle of the opposite side to achieve this torsional movement of the trunk. For example, the right internal oblique and the left external oblique contract as the torso flexes and rotates to bring the left shoulder towards the right hip. For this reason, the internal obliques are referred to as "same side rotators."

복횡근

- 복횡근은 thoracolumbar fascia, 서혜인대, 장골능, 늑골7-12번에서 기시하여 abdominal aponeurosis에 부착

- 복횡근은 마치 코르셋처럼 작용하여 IAP(복내압)을 만드는 최초의 근육

The transversus abdominis muscle (TVA), also known as the transverse abdominus, transversalis muscle and transverse abdominal muscle, is a muscle layer of the anterior and lateral (front and side) abdominal wall which is deep to (layered below) the internal oblique muscle. 

It is thought^{[by whom?]} to be a significant component of the core.

The transversus abdominis, so called for the direction of its fibers, is the innermost of the flat muscles of the abdomen, being placed immediately beneath the internal oblique muscle.

The transversus abdominis arises as fleshy fibers, from the lateral third of the inguinal ligament, from the anterior three-fourths of the inner lip of the iliac crest, from the inner surfaces of the cartilages of the lower six ribs, interdigitating with the diaphragm, and from the lumbodorsal fascia. It ends anteriorly in a broad aponeurosis, the lower fibers of which curve inferomedially (medially and downward), and are inserted, together with those of the internal oblique muscle, into the crest of the pubis and pectineal line, forming the inguinal aponeurotic falx, also called the conjoint tendon. In layman's terms, the muscle ends in the middle line of a person's abdomen. ^{[1] :248-250}

Throughout the rest of its extent the aponeurosis passes horizontally to the middle line, and is inserted into the linea alba; its upper three-fourths lie behind the rectus muscle and blend with the posterior lamella of the aponeurosis of the internal oblique; its lower fourth is in front of the rectus abdominis.

Innervation[edit]

The transversus abdominis is innervated by the lower intercostal nerves (thoracoabdominal, nerve root T7-T11), as well as the iliohypogastric nerve and the ilioinguinal nerve.

복횡근의 기능

The transversus abdominis helps to compress the ribs and viscera, providing thoracic and pelvic stability. This is explained further here. The transversus abdominis also helps pregnant women deliver their child.

Without a stable spine, one aided by proper contraction of the TVA, the nervous system fails to recruit the muscles in the extremities efficiently, and functional movements cannot be properly performed.^[2] The transversus abdominis and the segmental stabilizers (e.g. the multifidi) of the spine are designed to work in tandem.

While it is true that the TVA is vital to back and core health, the muscle also has the effect of pulling in what would otherwise be a protruding abdomen (hence its nickname, the “corset muscle”). Training the rectus abdominis muscles alone will not and can not give one a "flat" belly; this effect is achieved only through training the TVA.^[3] Thus to the extent that traditional abdominal exercises (e.g. crunches) or more advanced abdominal exercises tend to "flatten" the belly, this is owed to the tangential training of the TVA inherent in such exercises. Recently the transversus abdominis has become the subject of debate between kinesiologists, strength trainers, and physical therapists. 

The two positions on the muscle are (1) that the muscle is effective and capable of bracing the human core during extremely heavy lifts and (2) that it is not. Specifically, one recent systematic review has found that the baseline dysfunction of TVA cannot predict the clinical outcomes of low back pain. ^[4] Similarly, another systematic review has revealed that the changes in TVA function or morphology after different nonsurgical treatments are unrelated to the improvement of pain intensity or low back pain related-disability. ^[5] These findings have challenged the traditional emphasis of using TVA-targeted intervention to treat low back pain.

Exercise[edit]

The most well known method of strengthening the TVA is the vacuum exercise. The TVA also (involuntarily) contracts during many lifts; it is the body's natural weight-lifting belt, stabilizing the spine and pelvis during lifting movements. It has been estimated that the contraction of the TVA and other muscles reduces the vertical pressure on the intervertebral discs by as much as 40%.^[6] Failure to engage the TVA during higher intensity lifts is dangerous and encourages injury to the spine. The TVA acts as a girdle or corset by creating hoop tension around the midsection.

복횡근 운동법(진공 운동법)

참고) 횡격막 근육(Diaphragm)

질문 : 늑골 골절, 폐렴, 늑막염 등으로 오랫동안 횡격막 근육의 수축이완을 못하여 Trp가 발생하고, 근육긴장이 발생해 있다면 어떻게 해줄 것인가? 

횡격막 근육 촉진을 위한 시작자세

앉거나 옆으로 누워 횡격막 근육 촉진하는 법

복직근 스트레칭

내복사근 스트레칭

외복사근 스트레칭

내외복사근 간편 스트레칭

[수채화시크릿]

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[gait1004]

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