KinesPDFS by 4CRANE Computing

Kinesiology of Exercise Information Products Based on the Work of Dr. Michael Yessis Joints, Version 1.00P www.4cranecomputing.com
These documents are informational only. No representation is made or warranty given as to their content or usability. The user assumes all risk of use. 4CRANE Computing assumes no responsibility for any loss resulting from such use. The Ankle Joint The ankle is formed by the junction of three bones: the talus bone of the foot and the tibia and fibula bones of the shin. The ligaments that tie and hold the ankle joint together limit the joint's voluntary movement to about 60 degrees. However, if the body's weight and external weights are used, the range of motion of the ankle can be increased. Actions of the Anke Joint Extension Moving the toes (foot) away from the body. Also called plantar flexion. Flexion Moving the toes (foot) towards the shin. Also called dorsi flexion. The Hip Joint Each half (side) of the pelvic girdle consists of three bones: the ilium, which is located at the top and sides of the hip; the pubis, which is below and in front; and the ischium, which is below and to the rear. The pelvic basin is closed on the back side by the sacrum (the lower end of the spine), which is wedged between the two ilium (hip) bones and held together by the strongest ligaments in the body. This is commonly known as the sacroiliac joint, which is often involved in back pain. The hip joint is formed by the head of the femur (thigh bone) articulating in the acetabulum, a deep socket formed on the outer surface of the pelvis where the ilium, pubis, and ischium bones join together. The hip joint is a ball-and-socket joint, which means that the leg can rotate in all directions inside the socket. Strong ligaments surround and hold the joint together and limit the amount of movement that is possible in the joint, usually to 30-45 degrees from the anatomical position (when the legs and body form a straight line). In this arrangement the thigh can move in only a limited range of motion when the pelvic girdle is held stationary. When the pelvis also rotates, the leg can be raised through a greater range of motion. In most movements of the leg there is a combination of both thigh and pelvic movement. When the leg is stationary, movement of the pelvis increases the range of motion of the trunk in all directions. Thus, the pelvis plays an important role in many movements. Actions of the Hip Joint Extension Moving the leg down and back to the anatomical straight-line position from a hip-flexed position. Flexion Moving the thigh forward at the hip. Abduction Moving one leg from the mid-line of the body out towards the side of the body. Adduction Moving one leg toward the other leg (toward the mid-line of the body) from an out-to-the-sides position. Lateral Rotation Rotation of the femur outward (away from the other leg). Medial Rotation Rotation of the femur inward (toward the other leg).

The Elbow Joint The elbow joint is a hinged joint formed by the junction of the humerus and the radius and ulna bones of the lower arm. Strong ligaments hold the joint together in addition to the muscles and tendons. There is also movement between the radius and ulna bones, which allows for pronation and supination of the forearm. Actions of the Elbow Joint Extension Moving the forearm away from upper arm in an arm-straightening action. Flexion Moving the forearm toward the upper arm or vice versa.

Copyright 2009 4CRANE Computing Inc. All Rights Reserved.

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KinesPDFS by 4CRANE Computing

Kinesiology of Exercise Information Products Based on the Work of Dr. Michael Yessis Joints, Version 1.00P www.4cranecomputing.com
These documents are informational only. No representation is made or warranty given as to their content or usability. The user assumes all risk of use. 4CRANE Computing assumes no responsibility for any loss resulting from such use. The Knee Joint The knee is a very unstable and complex joint. It is formed by the articulation of the femur (thigh bone) with the fibula and tibia bones of the shin. The knee joint is a hinge joint and its action is similar to the movement of a door on hinges. However, it is not a true hinge joint because some rotation and sliding of the bones is possible when the knee is bent. The knee joint is stabilized and held together by many ligaments and tendons. The ligaments also play an important role in limiting the range of motion in the joint. If they did not perform this function, the bones of the knee joint would literally pop apart when you assume the extreme position of flexion as in a deep squat. Your knees must not only support your weight, but must also be used so that you can walk, run, jump, and so on. In addition, the knee plays a major role in shock absorbing during jumping and running. Because of this and because the knee is anatomically unstable, it is very important that you develop all of the muscles around the knee. Actions of the Knee Joint Extension Moving the shin away from the back of the thigh or vice versa. Flexion Moving the back of the shin towards the back of the thigh or vice versa. The ShoulderJoint The shoulder is the most feely movable of all the body's balland-joint socket joints. Because of this, the greatest variety and combination of movements at a joint can be executed by the arm from the shoulder joint. The shoulder joint is formed by the articulation of the glenoid fossa of the scapula (shoulder blade) and the head of the humerus (upper arm bone). The shoulder joint consists of a shallow socket (glenoid cavity) into which the half-spherical head of the humerus fits. It should be noted that less than half of humerus is in the socket at any time. Because of this, the bony arrangement is very weak and therefore the strength of the musculature around the shoulder is very important for stability. It is impossible to talk about the movements of the shoulder without also discussing the shoulder girdle, which consists of the scapula and clavicle (collar bone). The clavicle joins the sternum (breast bone) at the sternoclavicular joint, which allows for full-range movement of the outer (shoulder) end of the clavicle. The outer end of the clavicle joins the scapula at the acromion in what is know as the acromioclavicular joint. Because the clavicle cannot move by itself, movements of the shoulder girdle are usually referred to as movements of the scapula, which is free to move in all directions. Thus, scapula movements allow for a greatly increased range of motion in the shoulder joint by changing the position of the joint. Actions of the Shoulder Joint Extension Moving the arm down and to the rear. Flexion Moving the arm upward and in front of the body. Abduction Moving the arm sideward and upward away from the body. Adduction Moving the arm sideward and downward towards the body. Horizontal Moving the arm horizontally from the Extension front of the body towards the side. Also called shoulder joint horizontal abduction. Horizontal Moving the arm horizontally towards Flexion the front of the body. Also called shoulder joint horizontal adduction. Horizontal Moving the arm horizontally from the Abduction front of the body towards the side. Horizontal Moving the arm horizontally towards the Adduction front of the body. Lateral Rotation Rotation of the humerus outward. Medial Rotation Rotation of the humerus inward.

The Radio-Ulnar Joint The radio-ulnar joint is the combination of three joints: The proximal (elbow), middle, and distal (wrist) radio-ulnar joints. The proximal radio-ulnar joint is a pivot joint between the head of the radius and the radial notch of the ulna. The middle radio-ulnar joint is a slightly movable ligamentous joint. The forearm bones are connected by a ligamentous sheath, the interosseous membrane. This membrane prevents undo separation of the two bones, and it acts to transmit and cushion the longitudinal forces of weight bearing. For example, when the arm is in a supporting position, the body weight is transferred from the humerus primarily to the ulna, and the force of resistance from the hand is transferred primarily to the radius at the wrist joint. The distal radio-ulnar joint is a pivot joint between the distal head of the ulna and the ulna notch of the radius. In pronation and supination, the end of the radius around the head of the ulna and rotates on its long axis. Actions of the Radio-UlnarJoint Pronation Rotating the forearm so that the hand is turned palm down. Supination Rotating the forearm so that the hand is turned palm up.

Copyright 2009 4CRANE Computing Inc. All Rights Reserved.

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KinesPDFS by 4CRANE Computing

Kinesiology of Exercise Information Products Based on the Work of Dr. Michael Yessis Joints, Version 1.00P www.4cranecomputing.com
These documents are informational only. No representation is made or warranty given as to their content or usability. The user assumes all risk of use. 4CRANE Computing assumes no responsibility for any loss resulting from such use. The Spine The spinal column is a unique and well designed structure. It has a total of 24 vertebrae, and because each vertebrae must support the weight of all the body parts above it, the lower vertebrae are much larger than the upper ones. Attached to the thoracic (chest) vertebrae are 12 pairs of ribs which form the skeleton of the thorax (chest cavity). Cartilaginous intervertebral discs are located between the vertebrae. The discs are composed of a jell-like mass surrounded by a heavy, strong layer of fibrocartilage. The discs permit motion between the vertebrae and also provide a cushion for them. The vertebrae are held together by muscles and ligaments which extend from the skull down to the sacrum. The spine has four normal curves which can be seen when it is viewed from the side. The cervical (neck) and lumbar (lower back) curves are concave to the rear, and the thoracic (chest) and sacral (pelvic) curves are convex to the rear. There is a smooth transition from one curve into another. This arrangement gives effective support to the spine and allows for independent movement of different sections of the spine. Movements of the spine take place by compression and deformation of the elastic intervertebral discs and by the gliding of the articular processes of the vertebrae (protrusions at the top and bottom of each vertebrae) upon one another. The range of movement of each individual spinal (vertebral) joint is very small. However, when many vertebrae are involved at one time, the total movement of all the joints can appear to be very large. The limited range of interspinal motion is due to the tight ligaments and the shape and positioning of the interlocking parts of the vertebrae. In the thoracic area the ribs limit the range of motion. Actions of the Spine Extension Return from a position of flexion to the anatomical position of the spine. Flexion Forward bending of the spine. Lateral Flexion Bending sideways to the right or left. Rotation Rotation of the shoulders around the spine. The Wrist Joint There are several "wrist joints". First, there is the articulation in the radio-carpal joint formed by the end of the end of the radius bone of the forearm and three of the first row of carpal (wrist) bones (the scaphoid, lunate, and triquetrum). The ulna bone of the forearm does not participate because it is separated from the carpals by a disc of fibrocartilage. The two rows of carpal bones articulate at the intercarpal joints. The carpal bones glide across one another and allow some flexion and slight extension. Also, the carpal bones in each row articulate with the bone or bones adjacent to them in the same row. Movements of the thumb is atypical because it includes many varied and different movements. Actions of the Wrist Joint Extension Moving the back side of the hand towards the posterior surface of the forearm. Flexion Moving the palm side of the hand towards the forearm. Abduction Moving the thumb side of the hand away from the body when the arm is in the anatomical position, that is, when the palm faces forward. Also called radial flexion. Adduction Moving the little finger side of the hand towards the body when the arm is in the anatomical position, that is, when the palm faces forward. Also called ulna flexion. Radial Flexion Moving the thumb side of the hand away from the body when the arm is in the anatomical position, that is, when the palm faces forward. Ulna Flexion Moving the little finger side of the hand towards the body when the arm is in the anatomical position, that is, when the palm faces forward.

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