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After weeks of sketching, sipping, demolishing, dreaming, rebuilding - and more sipping - the entire Le Chateau Country Club House has been reborn for a new golden age of leisure.
Inspired by tennis whites, cigar lounges, mid-century racket sports propaganda, and the eternal glamour of people who never actually sweat, this is not a renovation. It’s a resurrection.
Picture a sprawling lobby where whispers echo off marble walls. The main lounge? A baroque-tropical dream, somewhere between Le Trianon and a private club in Havana. Le Pompadour, the on-site restaurant. The fitness suite. A bar where no one ever orders the same cocktail twice. Lockers with brass nameplates. Toilets & Showers that might deserve their own Vogue feature. And a pool? Oh darling, this pool. Built for gliding, lounging, air-kissing. One stroke per hour, max.
The textures? Hyperreal. PBR-luxury. Your avatar’s reflection might stop to compliment you.
It’s the club you always imagined existed somewhere between Palm Beach, Portofino, and a Slim Aarons fantasy.
Re-Opening very, very soon. No reservation needed. Just your Executive Club Membership, a little attitude, a little linen, and your finest slow walk.
📝 The current Country Club house remains open in its original form - for now.
As soon as the new facilities are in place, a fresh notice will be sent to all members. Until then, enjoy one last spritz with the old charm before the velvet curtain rises on the new era.
Le Chateau Website: peinturelure.wixsite.com/le-chateau
Oddly enough, however, I actually won the point. What everyone (including me) expected to be a deep baseline shot was a blooper just over the net.
And at long last, I had the excuse I needed to buy a new racket! (Sports gear, camera gear, it's all the same lust...)
Photo: Matt www.flickr.com/photos/cheaterfive/
1. Pectoralis Major
Latin, pectoralis, chest; major, large.
Along with pectoralis minor, it forms the anterior wall of the axilla.
Origin
Clavicular head: Medial half or two-thirds of front of clavicle. Sternocostal portion: Sternum and adjacent upper six costal cartilages.
Insertion
Upper shaft of humerus.
Action
Adducts and medially rotates the humerus.
Clavicular portion Flexes and medially rotates the shoulder joint, and horizontally adducts the humerus towards the opposite shoulder. Sternocostal portion: Obliquely adducts the humerus toward the opposite hip. The pectoralis major is one of the main climbing muscles, pulling the body up to the fixed arm.
Nerve
Nerve to upper fibres: Lateral pectoral nerve, C5, 6, 7.
Nerve to lower fibres: Lateral and medial pectoral nerves, 6, 7, 8, T1.
Basic functional movement
Clavicular portion: Brings arm forwards and across the body, as in applying deodorant to opposite armpit.
Sternal portion: Pulling down from above, such as a rope in bell ringing.
Sports that heavily utilise this muscle
Examples: Racket sports such as tennis. Golf. Baseball pitching. Gymnastics (rings and high bar). Judo. Wrestling.
Movements or injuries that may damage this muscle
Indian wrestling and other strength activities that force medial rotation and adduction can damage the insertion of this muscle.
Common problems when muscle is tight
Rounds the back and restricts expansion of chest, restricting lateral rotation and abduction of the shoulder.
Strengthening exercises
Bench press
Dumb-bell flyes
Vertical flyes ('pec deck' machine/ seated butterfly)
Pull-overs
Dips
Self stretches
Fix arm against a door frame. Step forward keeping your back lengthened, not arched. Raising or lowering arm will stretch different parts of the muscle.
2. Seratus anterior
Latin, serratus, notched; anterior, before.
The serratus anterior forms the medial wall of the axilla, along with the upper five ribs. It is a large muscle composed of a series of finger-like slips. The lower slips interdigitate with the origin of the external oblique.
Origin
Outer surfaces and superior borders of upper eight or nine ribs, and the fascia covering their intercostal spaces.
Insertion
Anterior (costal) surface of the medial border of scapula and inferior angle of scapula.
Action
Protracts scapula (pulls it forward on the ribs and holds it closely into the chest wall). Rotates scapula for abduction and flexion of arm.
Nerve
Long thoracic nerve, C5, 6, 7, 8.
Basic functional movement
PUshing or reaching forwards for something barely within reach.
Sports that heavily utilise this muscle
Examples: Boxing. Shot put.
Common problems when muscle is weak
'Winged scapula' (looking like an angel's wing), especially when holding a weight in front of the body. This is also a feature when the nerve to this muscle is damaged.
Strengthening exercises
Bench press (including inclined version)
Shoulder press
Press ups
Self stretch
In a seated position, hold seat of chair with one arm while turing in the opposite direction.
*Sorrel's note: This muscle is also known as the "super hero muscle" because it is always huge on super heros. The animators have the right idea, because one of the best ways to strengthen this muscle is by punching.
3. Rectus abdominus
Latin, rectum, straight; abdominis, belly/ stomach.
The rectus abdominis is divided into three or four bellies by tendinous muscles. These fibres converge centrally to form the linea alba. Situated anterior to the lower part of rectus abdominis is a frequently absent muscle called pyramidalis, which arises from the pubic crest and inserts into the linea alba. It tenses the linea alba, for reasons unknown. Associated with the six-pack muscles seen in conditioned athletes.
Origin
Pubic crest and symphysis (front of pubic bone).
Insertion
Xiphoid process (base of sternum). Fifth, sixth and seventh costal cartilages.
Action
Flexes lumbar spine. Depresses ribcage. Stabilizes the pelvis during walking.
Nerve
Ventral rami of thoracic nerves, T5-T12.
Basic functional movement
Example: Initiating getting out of a low chair.
Sports that heavily utilise this muscle
All sports.
Common problems when muscle is weak
Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.
Strengthening exercises
Sit-ups
Abdominal machine crunch (for upper fibres)
Reverse sit-up (for lower fibres_
Hanging leg raise
4. External (and internal) oblique
Latin, obliquus, diagonal, slanted.
The posterior fibres of the external oblique are usually overlapped by the latissimus dorsi, but in some cases there is a space between the two, known as the lumbar triangle, situated just above the iliac crest. The lumbar triangle is a weak point in the abdominal wall.
Origin
External oblique: Lower eight ribs.
Internal oblique: Iliac crest. Lateral two-thirds of inguinal ligament.
Thoracolumbar fascia (i.e. sheet of connective tissue in lower back).
Insertion
External oblique: Anterior half of iliac crest, and into an abdominal aponeurosis that terminates in the linea alba (a tendinous band extending downwards from the sternum).
Internal oblique: Bottom three or four ribs, and linea alba via aponeurosis.
Action
Compresses abdomen, helping to support the abdominal viscera against the pull of gravity. Contraction of one side alone bends the trunk laterally to that side and rotates in to the opposite side.
Nerve
External oblique: Ventral rami of thoracic nerves, T5-T12.
Internal oblique: Ventral rami of thoracic nerves, T7-T12, ilioinguinal and iliohypogastric nerves.
Basic functional movement
Example: Digging with a shovel, raking.
Sports that heavily utilise these muscles
External obliques: Examples: Gymnastics. Rowing. Rugby.
Internal obliques: Examples: Golf. Javelin. Pole vault.
Common problems when muscles are weak
Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.
Strengthening exercises
Twisting it-ups
Abdominal machine crunch (for upper fibers)
Hanging leg raise
Reverse trunk twist
Side bends
Self Stretches
Try to twist using trunk rather than shoulders or arms.
Perform this exercise slowly, thus avoiding the tendency to use momentum.
Avoid or take care if you have back problems; check with your health professional first.
5. Trapezius
Greek, trapezoides, table shaped.
The left and right trapezius, viewed as a whole, create a trapezium in shape, thus giving this muscle its name.
Origin
Base of skull (occipital bone). Spinous processes of seventh cervical (C7) and all thoracic vertebrae, (T1-T12).
Insertion
Lateral third of clavicle. Acromion process. Spine of scapula.
Action
Upper fibres: Pull the shoulder girdle up (elevation). Helps prevent depression of the shoulder girdle when a weight is carried on he shoulder or in the hand.
Middle fibres: Retract (adduct) scapula.
Lower fibres: Depress scapula, particularly against resistance, as when using the hands to get up from a chair.
Upper and lower fibres together: Rotate scapula, as in elevating the arm above the head.
Nerve
Accessory X1 nerve. Ventral ramus of cervical nerves, C2, 3, 4.
Basic functional movement
Example (upper and lower fibres working together): Painting a ceiling.
Sports that heavily utilise this muscle
Examples: Shot put. Boxing. Seated rowing.
Common problems when muscle is chronically tight/ shortened
Upper fibres: Neck pain or stiffness, headaches.
Strengthening exercises
Shoulder press (upper fibres)
Dips (middle/lower fibres)
Chin-ups (middle/lower fibres)
Lateral dumb-bell raises
Stretches
Turn head to right and tuck chin in. Pull left shoulder down. Pull head and left shoulder apart from each other.
6. Omohyoid
7. Sternocleidomastoideus
Greek, sternon, sternum; kleidos, key, clavicle; mastoid, breast-shaped, mastoid process.
This muscle is a long strap muscle with two heads. It is sometimes injured at birth, and may be partly replaced by fibrous tissue that contracts to produce a torticollis (wry neck).
Origin
Sternal head: Anterior surface of upper sternum. Clavicular head: Medial third of clavicle.
Insertion
Mastoid process of temporal bone (bony prominence just behind the ear).
Action
Contraction of both sides together: Flexes neck (draws head forward). Raises sternum, and consequently the ribs, during deep inhalation. Contraction of one side: Tilts the head towards the same side. Rotates head to face the opposite side (and also upward as it does so).
Nerve
Accessory X1 nerve; with sensory supply for proprioception from cervical nerves C2 and C3.
Basic functional movement
Examples: Turning head to look over your shoulder. Raising head from pillow.
Sports that heavily utilise this muscle
Examples: Swimming. Rugby scrummage. American football.
Movements or injuries that may damage this muscle
Extreme whiplash movements.
Common problems when muscle is chronically tight/ shortened
Headache and neck pain.
Strengthening exercise
Sit-ups
Self stretch
Turn head to right. Repeat on opposite side.
8. Subclavius
9. Pectoralis minor
Latin, pectoralis, chest; minor, small.
Pectoralis minor is a flat triangular muscle lying posterior to, and concealed by, pectoralis major. Along with pectoralis major, it forms the anterior wall of the axilla.
Origin
Outer surfaces of third, fourth and fifth ribs and fascia of the corresponding intercostal spaces.
Insertion
Corocoid process of scapula.
Action
Draws scapula forward and downward. Raises ribs during forced inspiration (i.e. it is an accessory muscle of inspiration, if the scapula is stabilized by the rhomboids and trapezius).
Nerve
Medial pectoral nerve with fibres from a communicating branch of the lateral pectoral nerve, C(6), 7, 8 T1.
Basic functional movement
Example: Pushing on arms of chair to stand up.
Sports that heavily utilise this muscle
Racket sports, e.g. tennis, badminton. Baseball pitching. Sprinting.
Common problems when muscle is chronically tight/ shortened
Restricts expansion of chest.
Strengthening exercises
Bench press
Dumb-bell flyes
Pull-overs
Self stretches
Fix arm against a door frame. Step forward keeping your back lengthened, not arched. Raising or lowering arm will stretch different parts of the muscle.
10. Internal intercostal & 11. External intercostal
Latin, inter, between; costal, rib.
The lower external intercostal muscles may blend with the fibres of external oblique, which overlap them, thus effectively forming one continuous sheet of muscle, with the external intercostal fibres seemingly stranded between the ribs. There are 11 external intercostals on each side of the ribcage.
Internal intercostal fibres lie deep to, and run obliquely across, the external intercostals. There are 11 internal intercostals on each side of the ribcage.
Origin
External intercostals: Lower border of a rib.
Internal intercostals: Upper border of a rib and costal cartilage.
Insertion
External intercostals: Upper border of rib below (fribres run obliquely forwards and downwards).
Internal intercostals: Lower border of rib above (fibres run obliquely forwards and upwards towards the costal cartilage).
Action
Muscles contract to stabilize the ribcage during various movements of the trunk. Prevents the intercostal space from bulging out or sucking in during respiration.
Nerve
The corresponding intercostal nerves.
Sports that heavily utilise these muscles
All very active sports.
Common problems when muscles are chronically tight/ shortened
Kyphosis (rounded back) and depressed chest.
Strengthening exercise
Twisting sit-ups
Self stretch
Avoid or take care if you have back problems; check with your health professional first.
12. Internal (and external) oblique
Latin, obliquus, diagonal, slanted.
The posterior fibres of the external oblique are usually overlapped by the latissimus dorsi, but in some cases there is a space between the two, known as the lumbar triangle, situated just above the iliac crest. The lumbar triangle is a weak point in the abdominal wall.
Origin
External oblique: Lower eight ribs.
Internal oblique: Iliac crest. Lateral two-thirds of inguinal ligament.
Thoracolumbar fascia (i.e. sheet of connective tissue in lower back).
Insertion
External oblique: Anterior half of iliac crest, and into an abdominal aponeurosis that terminates in the linea alba (a tendinous band extending downwards from the sternum).
Internal oblique: Bottom three or four ribs, and linea alba via aponeurosis.
Action
Compresses abdomen, helping to support the abdominal viscera against the pull of gravity. Contraction of one side alone bends the trunk laterally to that side and rotates in to the opposite side.
Nerve
External oblique: Ventral rami of thoracic nerves, T5-T12.
Internal oblique: Ventral rami of thoracic neres, T7-T12, ilioinguinal and iliohypogastric nerves.
Basic functional movement
Example: Digging with a shovel, raking.
Sports that heavily utilise these muscles
External obliques: Examples: Gymnastics. Rowing. Rugby.
Internal obliques: Examples: Golf. Javelin. Pole vault.
Common problems when muscles are weak
Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.
Strengthening exercises
Twisting it-ups
Abdominal machine crunch (for upper fibers)
Hanging leg raise
Reverse trunk twist
Side bends
Self Stretches
Try to twist using trunk rather than shoulders or arms.
Perform this exercise slowly, thus avoiding the tendency to use momentum.
Avoid or take care if you have back problems; check with your health professional first.
13. Linea alba
14. Bicep brachii
Latin, biceps, two-headed muscle; brahii, of the arm.
Biceps brachii operates over three joints. It has two tendinous heads at its origin and two tendinous insertions. Occasionally it has a third head, originating at the insertion of coracobrachialis. The short head forms part of the lateral wall of the axilla, along with coracograchialis and the humerus.
Origin
Short head: Tip of coracoid process of scapula.
Long head: Supraglenoid tubercle of scapula (area just above socket of shoulder joint).
Insertion
Radial tuberosity (on medial aspect of upper part of shaft of radius). Deep fascia (connective tissue) on medial aspect of forearm.
Action
Flexes elbow joint. Supinates forearm. (It has been described as the muscle that puts in the corkscrew and pulls out the cork). Weakly flexes arm at the shoulder joint.
Nerve
Musculocutaneous nerve, C5, 6.
Basic functional movement
Examples: Picking up an object. Bringing food to mouth.
Sports that heavily utilise this muscle
Examples: Boxing. Climbing. Canoeing. Rowing.
Movements or injuries that may damage this muscle
Lifting heavy objects too suddenly.
Common problems when muscle is chronically tight/ shortened
Flexion deformity of elbow (elbow cannot be fully straightened).
Strengthening exercises
Biceps curl
Chin-ups
Lat. pull downs
External (and internal) oblique
Latin, obliquus, diagonal, slanted.
The posterior fibres of the external oblique are usually overlapped by the latissimus dorsi, but in some cases there is a space between the two, known as the lumbar triangle, situated just above the iliac crest. The lumbar triangle is a weak point in the abdominal wall.
Origin
External oblique: Lower eight ribs.
Internal oblique: Iliac crest. Lateral two-thirds of inguinal ligament.
Thoracolumbar fascia (i.e. sheet of connective tissue in lower back).
Insertion
External oblique: Anterior half of iliac crest, and into an abdominal aponeurosis that terminates in the linea alba (a tendinous band extending downwards from the sternum).
Internal oblique: Bottom three or four ribs, and linea alba via aponeurosis.
Action
Compresses abdomen, helping to support the abdominal viscera against the pull of gravity. Contraction of one side alone bends the trunk laterally to that side and rotates in to the opposite side.
Nerve
External oblique: Ventral rami of thoracic nerves, T5-T12.
Internal oblique: Ventral rami of thoracic neres, T7-T12, ilioinguinal and iliohypogastric nerves.
Basic functional movement
Example: Digging with a shovel, raking.
Sports that heavily utilise these muscles
External obliques: Examples: Gymnastics. Rowing. Rugby.
Internal obliques: Examples: Golf. Javelin. Pole vault.
Common problems when muscles are weak
Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.
Strengthening exercises
Twisting it-ups
Abdominal machine crunch (for upper fibers)
Hanging leg raise
Reverse trunk twist
Side bends
Self Stretches
Try to twist using trunk rather than shoulders or arms.
Perform this exercise slowly, thus avoiding the tendency to use momentum.
Avoid or take care if you have back problems; check with your health professional first.
15. Triceps
Latin, triceps, three-headed muscle; brachii, of the arm.
The triceps originates from three heads and is the only muscle on the back of the arm.
Origin
Long head: Infraglenoid tubercle of the scapula (area just below socket of shoulder joint).
Lateral head: Upper half of posterior surface of shaft of humerus.
Medial head: Lower half of posterior surface of shaft of humerus.
Insertion
Olecranon process of the ulna (i.e. upper posterior area of ulna, near the point of the elbows).
Action
Extends (straightens) elbow joint. Long head can adduct the humerus and extend it from the flexed position. Stabilizes shoulder joint.
Nerve
Radial nerve, C6, 7, 8, T1.
Basic functional movement
Examples: Throwing objects. Pushing a door shut.
Sports that heavily utilise this muscle
Examples: Basketball or netball (shooting). Shot put. baseball (pitcher). Volleyball.
Movements or injuries that may damage this muscle
Throwing with excessive force.
Problems when muscle is chronically tight/ shortened
Extension deformity of elbow (elbow cannot be fully flexed); although not very common.
Strengthening exercises
Bench press
Push-ups
Dips
Triceps kick-back
Self Stretches
Keep your head up and elbow as far back as it comfortable, without hollowing your lower back.
Pull your hands towards each other. Most effective when the raised elbow is against the wall.
16. Extensor digitorum
17. Extensor digiti minimi (finger extensors)
Latin, extensor, to extend; digit, finger.
Origin
Common extensor tendon from lateral epicondyle of humerus (i.e. lower lateral end of humerus).
Insertion
Dorsal surfaces of all the phalanges of the four fingers.
Action
Extends the fingers. Assists abduction (divergence) of fingers away from the middle finger.
Nerve
Deep radial (posterior interosseous) nerve, 6, 7, 8.
Basic functional movement
Example: Letting go of objects held in the hand.
Movements or injuries that may damage this muscle
Overflexing the wrist resulting from falling onto the hand.
Common problems when muscle is chronically tight/ shortened/ overused
Tennis elbow (overuse tendonitis of common origin on lateral epicondyle of humerus).
Self stretch
Use one hand to gently lever wrist and fingers into extension.
18. Extensor carpi ulnaris (wrist extensors)
Latin, extensor, to extend.
Includes extensor carpi radialis longus and brevis, and extensor carpi ulnaris.
Origin
Common extensor tendon from lateral epicondyle of humerus (i.e. lower lateral end of humerus).
Insertion
Dorsal surface of metacarpal bones.
Action
Extends the wrist (extensor carpi radialis longus and brevis also abduct the wrist; extensor carpi ulnaris also adducts the wrist).
Nerve
Radialis longus and brevis: Radial nerve, C5, 6, 7, 8.
Extensor carpi ulnaris: Deep radial (posterior interosseous) nerve, C6, 7, 8.
Basic functional movement
Examples: Kneading dough. Typing. Cleaning windows.
Sports that heavily utilise these muscles
Examples: Back hand badminton. Golf. Motorcycle sports (throttle control).
Movements or injuries that may damage these muscles
Overflexing the wrist resulting from falling onto the hand.
Common problems when muscles are chronically tight / shortened/ overused
Tennis elbow (overuse tendonitis of common origin on lateral epicondyle of humerus).
Strengthening exercises
Wrist roller (palm down)
Reverse wrist curl
Most dumb-bell exercises
Self stretches
Use lower hand to gently lever the other wrist into flexion.
19. Flexor carpi ulnaris
Latin, flex, to bend.
Includes: flexor carpi radialis, palmaris longus, flexor carpi ulnaris.
Origin
Common flexor origin on the anterior aspect of the medial epicondyle of humerus (i.e. lower medial end of humerus).
Insertion
Carpals, metacarpals and phalanges.
Action
Flex the wrist (flexor carpi radialis also abducts the wrist; flexor carpi ulnaris also adducts the wrist).
Nerve
Flexor carpi radialis: Median nerve, C6, 7, 8.
Palmaris longus: Median nerve, C(6), 7, 8, T1.
Flexor carpi ulnaris: Ulnar nerve, C7, 8, T1.
Basic functional movement
Examples: Pulling rope in towards you. Wielding an axe or hammer.
Sports that heavily utilise these muscles
Examples: Sailing. Water skiing. Golf. Baseball. Cricket. Volleyball.
Movements or injuries that may damage these muscles
Overextending the wrist resulting from breaking a fall with the hand.
Common problems when muscles are chronically tight/ shortened/ overused
Golfer's elbow (overuse tendonitis of common flexor origin), carpal tunnel syndrome.
Strengthening exercises
Biceps curl
Wrist rolling (palm up)
Wrist curl
Self stretch
Use one hand to gently lever the other wrist into extension.
20. Anconeus
Photo: Matt www.flickr.com/photos/cheaterfive/
1. Trapezius
Greek, trapezoides, table shaped.
The left and right trapezius, viewed as a whole, create a trapezium in shape, thus giving this muscle its name.
Origin
Base of skull (occipital bone). Spinous processes of seventh cervical (C7) and all thoracic vertebrae, (T1-T12).
Insertion
Lateral third of clavicle. Acromion process. Spine of scapula.
Action
Upper fibres: Pull the shoulder girdle up (elevation). Helps prevent depression of the shoulder girdle when a weight is carried on he shoulder or in the hand.
Middle fibres: Retract (adduct) scapula.
Lower fibres: Depress scapula, particularly against resistance, as when using the hands to get up from a chair.
Upper and lower fibres together: Rotate scapula, as in elevating the arm above the head.
Nerve
Accessory X1 nerve. Ventral ramus of cervical nerves, C2, 3, 4.
Basic functional movement
Example (upper and lower fibres working together): Painting a ceiling.
Sports that heavily utilise this muscle
Examples: Shot put. Boxing. Seated rowing.
Common problems when muscle is chronically tight/ shortened
Upper fibres: Neck pain or stiffness, headaches.
Strengthening exercises
Shoulder press (upper fibres)
Dips (middle/lower fibres)
Chin-ups (middle/lower fibres)
Lateral dumb-bell raises
Stretches
Turn head to right and tuck chin in. Pull left shoulder down. Pull head and left shoulder apart from each other.
2. Deltoid
Greek, delta, fourth letter of Greek alphabet (shaped like a triangle).
The deltoid is composed of three part; anterior, middle and posterior. Only the middle part is multipennate, probably because its mechanical disadvantage of abduction of the should joint requires extra strength.
Origin
Clavicle, acromion process and spine of scapula.
Insertion
Deltoid tuberosity, situated halfway down the lateral surface of the shaft of the humerus.
Action
Anterior fibres: Flex and medially rotate the humerus.
Middle fibres: Abduct the humerus at the shoulder joint (only after the movement has been initiated by supraspinatus).
Posterior fibres: Extend and laterally rotate the humerus.
Nerve
Axillary nerve, C5, 6, from the posterior cord of the brachial plexus.
Basic functional movement
Examples: Reaching for something out to the side, or raising the arm to wave.
Sports that heavily utilise this muscle
Examples: Javelin. Shot put. Racket sports. Wind surfing. Weight lifting.
Strengthening exercises
Lateral dumb-bell raises (middle fibres)
Upright (vertical) rowing (mainly middle fibres)
Bench press (anterior fibres)
Shoulder press (mainly middle fibres)
Vertical flyes ('pec' deck/seated butterfly) (anterior fibres)
Self stretches
Keep your arms and torso straight and slowly bend your knees. Vary by placing back of hands on table (mainly for the anterior fibres).
Raise one arm to shoulder height. Flex the arm across to the other shoulder. Hold the raised elbow with the opposite hand and pull the elbow backward.
3. Latissimus Dorsi
Latin, latissimus, widest; dorsi, of the back.
Along with subscapularis and teres major, the latissimus dorsi forms the posterior wall of the axilla.
Origin
A broad sheet of tendon which is attached to the spinous processes of lower six thoracic vertebrae and all the lumbar and sacral vertebrae, (T7-S5). Posterior part of iliac crest. Lower three or four ribs. Inferior angle of the scapula.
Insertion
Twists to insert into the intertubercular sulcus (bicipital groove) of humerus, just below the shoulder joint.
Action
Extends the flexed arm. Adducts and medially rotates the humerus (i.e. draws the arm back and inwards towards the body).
It is one of the chief climbing muscles, since it pulls the shoulders downwards and backwards, and pulls the trunk up to the fixed arms (also active in crawl swimming stroke). Assists in forced inspiration, by raising the lower ribs.
Nerve
Thoracodorsal nerve, C6, 8, from the posterior cord fo the brachial plexus.
Basic functional movement
Example: Pushing on arms of chair to stand up.
Sports that heavily utilise this muscle
Examples: Climbing. Gymnastics (rings, parallel bars). Swimming. Rowing.
Strengthening exercises
Chin-ups (esp. wide grip)
Lat. pull-downs
Pull-overs
Seated rowing
Pulley shoulder adduction
Self stretches
Pull right elbow to left with left hand. Side bending to left will increase stretch.
From kneeling on all fours, sit back onto your ankles, keeping your hands fixed. Relax into it and hold for up to two minutes.
4. Triceps
Latin, triceps, three-headed muscle; brachii, of the arm.
The triceps originates from three heads and is the only muscle on the back of the arm.
Origin
Long head: Infraglenoid tubercle of the scapula (area just below socket of shoulder joint).
Lateral head: Upper half of posterior surface of shaft of humerus.
Medial head: Lower half of posterior surface of shaft of humerus.
Insertion
Olecranon process of the ulna (i.e. upper posterior area of ulna, near the point of the elbows).
Action
Extends (straightens) elbow joint. Long head can adduct the humerus and extend it from the flexed position. Stabilizes shoulder joint.
Nerve
Radial nerve, C6, 7, 8, T1.
Basic functional movement
Examples: Throwing objects. Pushing a door shut.
Sports that heavily utilise this muscle
Examples: Basketball or netball (shooting). Shot put. baseball (pitcher). Volleyball.
Movements or injuries that may damage this muscle
Throwing with excessive force.
Problems when muscle is chronically tight/ shortened
Extension deformity of elbow (elbow cannot be fully flexed); although not very common.
Strengthening exercises
Bench press
Push-ups
Dips
Triceps kick-back
Self Stretches
Keep your head up and elbow as far back as it comfortable, without hollowing your lower back.
Pull your hands towards each other. Most effective when the raised elbow is against the wall.
5. Anconeus
6. External (and internal) oblique
Latin, obliquus, diagonal, slanted.
The posterior fibres of the external oblique are usually overlapped by the Latissimus dorsi, but in some cases there is a space between the two, known as the lumbar triangle, situated just above the iliac crest. The lumbar triangle is a weak point in the abdominal wall.
Origin
External oblique: Lower eight ribs.
Internal oblique: Iliac crest. Lateral two-thirds of inguinal ligament.
Thoracolumbar fascia (i.e. sheet of connective tissue in lower back).
Insertion
External oblique: Anterior half of iliac crest, and into an abdominal aponeurosis that terminates in the linea alba (a tendinous band extending downwards from the sternum).
Internal oblique: Bottom three or four ribs, and linea alba via aponeurosis.
Action
Compresses abdomen, helping to support the abdominal viscera against the pull of gravity. Contraction of one side alone bends the trunk laterally to that side and rotates in to the opposite side.
Nerve
External oblique: Ventral rami of thoracic nerves, T5-T12.
Internal oblique: Ventral rami of thoracic nerves, T7-T12, ilioinguinal and iliohypogastric nerves.
Basic functional movement
Example: Digging with a shovel, raking.
Sports that heavily utilise these muscles
External obliques: Examples: Gymnastics. Rowing. Rugby.
Internal obliques: Examples: Golf. Javelin. Pole vault.
Common problems when muscles are weak
Injury to lumbar spine, because abdominal muscle tone contributes to stability of lumbar spine.
Strengthening exercises
Twisting it-ups
Abdominal machine crunch (for upper fibers)
Hanging leg raise
Reverse trunk twist
Side bends
Self Stretches
Try to twist using trunk rather than shoulders or arms.
Perform this exercise slowly, thus avoiding the tendency to use momentum.
Avoid or take care if you have back problems; check with your health professional first.
7. Supraspinatus
Latin, supra, above; spinatus, spine of the scapula.
A member of the rotator cuff, which comprise: supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff helps hold the head of the humerus in contact with the glenoid cavity (socket of shoulder joint) of the scapula during movements of the shoulder, thus helping to prevent dislocation of the joint.
Origin
Supraspinous fossa of scapula (hollow above the spine of the scapula).
Insertion
Greater tubercle at the top fo the humerus. Capsule of shoulder joint.
Action
Initiates the process of abduction at the shoulder joint, so that the deltoid can take over at the later stages of abduction.
Nerve
Suprascapular nerve, C4, 5, 6, from the upper trunk of the brachial plexus.
Basic functional movement
Example: Holding shopping bag away from side of body.
Sports that heavily utilise his muscle
Examples: Baseball. Golf. Racket sports.
Movements or injuries that may damage this muscle
Dislocation of the shoulder joint.
Strengthening exercises
Lateral dumb-bell raises
Seated rowing
Self Stretch
Raise one arm to shoulder height. Flex the arm across to the other shoulder. Hold the raised elbow with the opposite hand and pull the elbow backward.
8. Rhomboid major and minor
Greek, rhomb, a parallelogram with oblique angles and only the opposite sides equal; minor, small; major, large.
Rhomboideus major runs parallel to, and is often continuous with, rhomboideus minor.
Origin
Spinous processes of the seventh cervical and upper five thoracic vertebrae, (C7-T1).
Insertion
Medial (vertebral) border of scapula.
Action
Retracts (adducts) scapula. Stabilizes scapula. Slightly assists in outer range of adduction of arm (i.e. from arm overhead to arm at shoulder level).
Nerve
Dorsal scapular nerve, C4, 5.
Basic functional movement
Pulling something towards you, such as opening a drawer.
Sports that heavily utilise these muscles
Examples: Archery. Seated rowing. Wind surfing. racket sports.
Common problems when muscles are tight or overstretched
Tight: Soreness or aching between shoulder blades.
Overstretched: Rounded shoulders are both symptomatic of, and exacerbated by, overstretched rhomboids (which tend to get overstretched rather than become too tight).
Strengthening exercises
Seated rowing
Upright (vertical) rowing
Lat. pull downs
Pulley shoulder adduction
10. Teres minor
Latin, teres, rounded, finely shaped; minor, small.
A member of the rotator cuff, which comprise: supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff helps hold the head of the humerus in contact with the glenoid cavity (socket of shoulder joint) of the scapula during movements of the shoulder, thus helping to prevent dislocation of the joint.
Origin
Upper two-thirds of the lateral edge of the dorsal surface of scapula.
Insertion
Back of greater tubercle of humerus. Capsule of shoulder joint.
Action
As a rotator cuff, helps prevent upward dislocation of the shoulder joint. Laterally rotates humerus. Weakly adducts humerus.
Nerve
Axillary nerve, C5, 6, from the posterior cord of the brachial plexus.
Basic functional movement
Example: Brushing back of hair.
Sports that heavily utilise this muscle
Example: Back hand racket sports.
Movements or injuries that may damage this muscle
Dislocation of the shoulder joint.
Strengthening exercise
Seated rowing (limited effect)
11. Teres major
Latin, teres, rounded, finely shaped; major, large.
The teres major, along with the tendon of latissimus dorsi, which passes around it, and the subscapularis, forms the posterior fold of the axilla.
Origin
Lower third of the posterior surface of the lateral border of the scapula.
Insertion
Medial lip of intertubercular sulcus (bicipital groove) of humerus (i.e. back of upper shaft of humerus).
Action
Adducts humerus. Medially rotates humerus. Extends humerus from the flexed position.
Nerve
Lower subscapular nerve, C5, 6, 7, from the posterior cord of the brachial plexus.
Basic functional movement
Example: Reaching into your back pocket.
Sports that heavily utilise this muscle
Examples: Rowing. Cross-country skiing.
Movements or injuries that may damage this muscle
Sharply jerking the arm forwards, as in throwing a stone to skim it across a lake.
Strengthening exercises
Seated rowing
Pull-overs
PUlley shoulder adduction
Self stretches
Keep your arms and legs straight, flex the hips and flatten your back.
Raise one arm to shoulder height. Flex the arm across to the other shoulder. Hold the raised elbow with the opposite hand and pull the elbow backward.
12. External (and internal) intercostals
Latin, inter, between; costal, rib.
The lower external intercostal muscles may blend with the fibres of external oblique, which overlap them, thus effectively forming one continuous sheet of muscle, with the external intercostal fibres seemingly stranded between the ribs. There are 11 external intercostals on each side of the ribcage.
Internal intercostal fibres lie deep to, and run obliquely across, the external intercostals. There are 11 internal intercostals on each side of the ribcage.
Origin
External intercostals: Lower border of a rib.
Internal intercostals: Upper border of a rib and costal cartilage.
Insertion
External intercostals: Upper border of rib below (fibres run obliquely forwards and downwards).
Internal intercostals: Lower border of rib above (fibres run obliquely forwards and upwards towards the costal cartilage).
Action
Muscles contract to stabilize the ribcage during various movements of the trunk. Prevents the intercostal space from bulging out or sucking in during respiration.
Nerve
The corresponding intercostal nerves.
Sports that heavily utilise these muscles
All very active sports.
Common problems when muscles are chronically tight/ shortened
Kyphosis (rounded back) and depressed chest.
Strengthening exercise
Twisting sit-ups
Self stretch
Avoid or take care if you have back problems; check with your health professional first.
13. Spinalis thoracis
14. Longissimus thoracis} Erector Spinae (Sacrospinalis)
15. Iliocostalis thoracis
Latin, sacrum, sacred; spinalis, spinal.
The erector spinae, also called sacrospinalis, comprises three sets of muscles organized in parallel columns. From lateral to medial, they are: iliocostalis, longissimus and spinalis.
Origin
Slips of muscle arising from the sacrum. Iliac crest. Spinous and transverse processes of vertebrae. Ribs.
Insertion
Ribs. Transverse and spinous processes of vertebrae. Occipital bone.
Action
Extends and laterally flexes vertebral column (i.e. bending backward and sideways). Helps maintain correct curvature of spine in the erect and sitting positions. Steadies the vertebral column on the pelvis during walking.
Nerve
Dorsal rami of cervical, thoracic and lumbar spinal nerves.
Basic functional movement
Keeps back straight (with correct curvatures). Therefore maintains posture.
Sports that heavily utilise these muscles
Examples: All sports, especially swimming, gymnastics, and wrestling.
Movements or injuries that may damage these muscles
Lifting without bending the knees or keeping the back erect, or holding the object too far in front of the body.
Strengthening exercises
Back extension (back raise)
Lat. pull-downs
Squats
Side bends
Self stretches
Move towel up back with each set of stretching.
Pull knees into your chest and up towards your shoulders.
16. Internal oblique abdominal (see 6.)
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CAPTION: Kim Clijsters of Belgium prepares to serve at WTA championships at the Khalifa International Tennis and Squash Complex in Doha Qatar | Eye on the Ball | by ROMMEL BANGIT / Photograph © All rights reserved
DOHA, QATAR: Kim Clijsters of Belgium prepares to serve the ball to Caroline Wozniacki of Denmark during Singles Finals day six of the WTA Championship held at the Khalifa International Tennis and Squash Complex on October 31, 2010 in Doha, Qatar. Kim wins 6-3, 5-7, 6-3.
Photograph © ROMMEL T. BANGIT
Here are some of Kim Clijsters Head Shots in Thumbnails
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COMPLETE TENNIS TERMS GLOSSARY
=============================================
#
12 Point Tiebreaker - Used to end a set if tied at 6 games each.
A
Ace - A serve that the receiver does not touch.
Ad in (Advantage in) - Game point for server.
Ad Out (Advantage out) - Game point for receiver.
Ad service box - The box to serve into when the score is ad.
Australian doubles - Where the server and partner stand on the same side of the court during the serve.
B
Backhand - A shot were your arm goes across your body on the back swing.
Back swing - The swing of the racquet before the ball is hit.
Baseline - The line that marks the end of the court, a ball hit past this line is called long.
Break - When you win your opponents service game.
Break someone’s serve / service - in tennis, to win a game in which your opponent is serving.
C
Center mark - The tab that marks the center of the court at the baseline.
Center service line - The line that divides the court in half and used to determine where to serve.
Coman - A variety of tiebreaker.
Continental Grip - Tends to be used for serves and volleys. In between a eastern and western grip.
Cross court - A shot hit diagonally from corner to corner.
D
Deuce - Tie game score over 40-40 or 3-3.
Deuce service box - The box to serve into when the score is deuce.
Double fault - You have two attempts to serve into the appropropriate service box. If unsuccessful you lose the point.
Doubles - Tennis with 4 players.
Doubles alleys - The thin areas on the outside of the court used only for doubles.
Doubles lines - The very outside lines and used for doubles play or 4 players.
Down a Break - Having lost one more service game than your opponent. At the pro level this is very important because serving is such a big advantage.
Down the line - A shot hit that stays on the same side of the court. It goes over this highest part of the net.
Drop shot- A softly hit shot that bounces just past the net usually hit with slice or backspin.
Drop volley - A drop shot that is hit before the ball bounces. Not as hard as it sounds.
E
Eastern Grip - Tends to be used for backhands.
F
Fault - A serve that does not land in the correct service box.
Follow through - The swing of the racquet after the ball is hit.
Foot fault - a mistake that you make in tennis when you let your foot touch the line when you are serving.
Forehand - A shot were your arm goes across your body on the follow through, also a way of hitting the ball in tennis with the palm of your hand towards your opponent.
G
Grass - a tennis court made of grass.
Games - Are won by winning the appropriate number of points and add up to a Set.
Ground Stroke - A ball hit after it bounces usually from behind the baseline, or an attempt to hit the ball after it has touched the ground. See also VOLLEY.
H
Hard court - a tennis court with a hard surface that is not grass or clay.
Half volley - A shot that is hit immediately after the ball bounces.
I
In - a ball that is in during a game such as tennis or basketball is within the area of play.
K
Knock-up - a period of practice before a match in tennis or a similar sport.
L
Lawn tennis - the game of tennis.
Let - When you replay a point, usually when the serve hits the net and bounces in the appropriate service box. A service that hits the net and must be played again.
Line Judge - see Line Umpire.
Lob - Usually a defensive hit over your opponents head while they are at the net.
Long - A ball that is hit past the out of the appropriate court area (baseline or service line).
Love - Is the tennis term for zero. Not something I want when playing or played after mixed doubles.
M
Match - Is where you can brag that you beat somebody or team or a competition consisting of a specific number of sets (=series of games).
Match point - in tennis, the last point that a player needs to win in order to win a match and not the handsome points or beauty points in order to get matched.
Mini Break - Winning a point on your opponents serve during a tie breaker.
Mixed Doubles - a game, especially a game of tennis, in which a man and a woman play together against another man and woman. Tennis with 4 players 2 males and 2 females. Rumored to be the cause of many divorces.
N
Net - The piece of material separating the 2 sides of the court. The thing that tennis players avoid hitting.
No-Ad scoring -After 40-40 the next person to win a point wins the game.
No man's land - The area between the baseline and the service line.
O
On Serve - Neither player has lost their serve or each player has lost equal number of service games.
Out - A ball that does not hit in the appropriate court area.
Overhead - Similar to a serve but hit during the point.
P
Poach - A doubles term when you cross in front of your partner and hit the ball usually a volley.
Point of Contact - The location the ball is hit.
Points - A rally ends with a player winning a point and add up to a Game.
R
Rally - Multiple good shots that make up a point.
Receiver - Hits the ball second.
S
Serve - A shot hit over your head into a service box to start a point.
Server - Hits the ball first.
Service Line - The line that designates the end of the service box or the line on a tennis court that the ball has to land behind when a player is serving.
Sets - Are won by winning the appropriate number of games and add up to a Match. To be more accurate in tennis, match consisting of at least six games.
Singles - Two tennis players in the court. A single that is plural we have to keep that in mind in tennis.
Singles Lines - The lines running the length of the court beside the doubles lines.
Slice - The spin put on the ball when you hit under the bottom of the ball.
Smash - Returning the ball or to hit the ball above or over your head. Not hitting your team mates on the head. Synonym for an overhead. Similar to a serve but hit during the point. So when you SMASH it must be convincingly hard hit downwards regardless your point or your opponents points.
Super Tiebreaker - A tiebreaker used by the USTA to end a match at 1 set apiece.
T
The Open - an important international tennis tournament, it may also refer to other games like Golf or Table Tennis. It means open to everyone. So when it is open that means you can enter. Its your chance to photo op with number one seed. Who knows you might be the unseeded.
Tiebreaker - A different scoring game to quickly end a set or match.
Tennis - This is the game what we are talking about and the reason why we have this definition of terms. A game in which two or four people use rackets to hit a ball across a net. A player scores a point when their opponent cannot hit the ball back. Tennis is played on a tennis court not the judicial court.
Top Spin - The spin put on the ball when you hit over the top of the ball. Helps the ball stay in the court.
U
Unseeded - an unseeded tennis player is not expected to win a competition and has not been given a position on the official list of best players.
Up a Break - Having your opponent lost one more service game. At the pro level this is very important because serving is such a big advantage.
V
Volley - A shot hit before the ball bounces.
W
Western Grip - When used for a forehand it typically generates a lot of top spin.
Wimbledon - an important international tennis competition that is played every year in Wimbledon, in south London. By the rules, tennis players of the tournament only wear white tennis outfits.
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Azarenka prepares serve against Serbian Jelena Janković held day 3 game #3 of WTA Sony Ericssson in Doha Qatar 29 October 2010. Azarenka wins.
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Caroline Wozniacki of Denmark suffer severe leg twinges forces her back on the floor as Tour Official Lynn Welch of USA (last six frames) come close to aid during the WTA Tour held at Al Khalifa International Tennis and Squash Complex in Doha Qatar on October 29, 2009. Wozniacki wins the grueling 2 hours round robin match against Vera Zvonareva of Russia (not in the photos) replaces Dinara Safina of Russia (not in the photos) who retired earlier for back injury..
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