rectus abdominis keeping it simple
Anatomy in detail.
Each rectus abdominis consists of several “panels” of muscle between strips of connective tissue known as tendinous intersections. These sections of muscle are what gives the rectus abdominis the “6-pack” look, but the number of panels can vary between individuals - 4, 8, and 10 packs can occur.
Each rectus abdominis muscle is contained within its corresponding rectus sheath formed by the aponeuroses (thin sheets of strong connective tissue) of the 3 lateral abdominal muscles (the external abdominal oblique, internal abdominal oblique and transversus abdominis) of each side that then meet midline to form the linea alba.
Engagement of the rectus abdominis muscles exerts effects on the lateral abdominal muscles - like a ribbon in a tunnel - the central "upright" muscles to guide the other abdominal muscles to work in a balanced manner.
More info on the rectus abdominis:
source Narayanan VK, Peter S, Nair AJ. The rectus abdominis muscle in males and females of Keralaa cadaveric study. J. Evid. Based Med. Healthc. 2017; 4(46), . DOI: 10.18410/jebmh/2017/556 Journal of Evidence Based Medicine and Healthcare, Volume 4, Number 46, 2804-2810 2017.
It has a tendinous origin and a muscular insertion.
It arises by two tendinous heads: Medial head arises from the anterior surface of the pubic symphysis and the lateral head arises from the lateral part of the pubic crest and the pubic tubercle.... The origin was seen to be tendinous and narrow and remained tendinous up to 3 cm from its origin. Pyramidalis muscle when present was seen overlapping this part of rectus abdominis.
The muscle is inserted on the anterior thoracic wall by four fleshy slips that are attached in a horizontal manner to the lower part of the anterior thoracic wall - along a horizontal line passing laterally from the xiphoid process and cutting in that order, the 7th, 6th and 5th costal cartilages.
The paired recti muscles are separated in the median plane by the linea alba.
The muscle is three times as wide superiorly as inferiorly. It is broad and thin superiorly and narrow and thick inferiorly.
An increase in length of 1 to 2 cm in the left rectus abdominis was seen in all the 20 cadavers, which was a striking feature
The rectus abdominis is enclosed in the rectus sheath, which is formed by the aponeuroses of the anterolateral muscles of the anterior abdominal wall.
The muscle usually presents tendinous intersections along its length. ... The absence of tendinous intersections in the foetal specimens could imply that they fully develop after birth, probably after the child becomes ambulant.
Aim to engage and elongate each rectus abdominis muscle along its entire length extending from the Base pelvic floor muscles.
Paired sections of muscle to be activated in sequence up to your chest.
Find your Base-Line. Feel how to heal.
Movement should not be painful.
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