Outside

Outer Arms, Shoulders, Neck

Upper Trapezius, Lateral Deltoid, Supraspinatus

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Latissimus Dorsi, Biceps Brachii, Forearm Flexors, Wrist and Finger Flexors
Masseter, Zygomaticus Major, Zygomaticus Minor
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Major Muscle Groups
Upper trapezius, lateral deltoid, supraspinatus, infraspinatus, triceps brachii, wrist and finger extensors
Associated Muscle Groups
Temporalis
Outside and Inside Major Muscle Groups

Visualizing Your Muscle Groups

It can be difficult to learn all of the many muscles in the body. An easier way to understand your body is to think of it as having eight zones in the lower body and eight in the upper body corresponding to a total of sixteen major muscle groups (MMG). Each zone encompasses a certain area of your thighs/legs and arms and can be thought of as a tube that courses through your body. There are tubes on the front, back, inside, outside, and the four angles in between.

Balancing Muscle Groups

The outer muscles of the upper body are a yang muscle group, traversing the lateral aspect of the arms.

These muscles are balanced by the inner muscles of the upper body, a yin muscle group that traverses the medial aspect of the arms.

The lengthening capacity of the outer muscle group is limited by the inner muscle group's ability to shorten. Stretching the balancing muscle group increases its ability to both lengthen and shorten.

The target muscle group will develop more successfully after the balancing muscle group has been stretched and strengthened. If you still are not making optimal flexibility gains in the target muscle group, you will need to develop the counter-balancing muscle groups.

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Target and Balancing Muscle Groups
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Counter-Balancing Muscle Groups

Counter-balancing muscle groups are located perpendicular to each other and may also be referred to as opposing muscle groups. Optimal flexibility and strength in the counter-balancing muscle group ensures stability in the rotational vector of the target muscle group. If your target muscle group does not increase in flexibility after developing its balancing muscle group, then you'll need to develop the counter-balancing muscle groups.

The outer muscles of the upper body are a yang muscle group, traversing the lateral aspect of the arms.

The outer muscles of the upper body are superficially counter-balanced by the front muscles of the upper body, a yin muscle group that traverses the anterior aspect of the arms.

The outer muscles of the upper body are deeply counter-balanced by the front muscles of the lower body, a yin muscle group that traverses the anterior aspect of the thighs and legs.

Develop the flexibility and strength of the superficial counter-balancing muscle group to troubleshoot the target muscle group. To troubleshoot further, develop the deep counter-balancing muscle group.

Target and Superficial Counter-Balancing Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Deep Counter-Balancing Muscle Group
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Completing Muscle Groups

Completing muscle groups are the 'top' for lower body muscle groups and the 'bottom' for upper body muscle groups.

The outer muscles traverse the lateral aspect of the arms and its completing muscles traverse the lateral aspect of the thighs and legs.

Target Muscle Group
Left Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Arm
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight
Left Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontLeft
Right Thigh
PosteriorLateralPosteriorLateralAnteriorLateralAnteriorMedialPosteriorMedialAnteriorMedialBackOuterOuterBackOuterFrontFrontInnerInnerBackInnerFrontRight

Kinematic Patterns

More major muscle groups...
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