Session 340

Functional Anatomy-Myofascial Slings

Anthony B. Carey M.A., CSCS, CES
Functional training is guessing without understanding functional anatomy. Myofascial slings
are windows into a deeper appreciation of true anatomical function. They are literally the
link in connecting the interdependent parts of the body. Understanding how they relate to
functional movement patterns allows for more effective program design.
Introduction
I. Characteristics of a muscle sling
A. Physiological components
1. fascia-forms 50-60% of the mass of a muscle
2. muscle
3. tendon
4. ligament
5. bone/periosteum
B. Linkage creating slings-activated when the ideal vector of pull are aligned
1. fascial
2. mechanical
C. Purpose
1. Force transmission-serves as a conduit to transfer force across multiple
segments
2. Store elastic energy
3. Maximizes stability with mobility-increased tension around joint without
compression
II Tensegrity=tension integrity
Continuous tension is transmitted across all
structures. An increase in tension in one of the
members results in increased tension in
members throughout the structure including
those on the opposite side.

III. Examples of Major Myofascial Slings

A. Anterior oblique system
B. Posterior oblique system
C. Posterior longitudinal system

Sling

Muscles

Posterior Oblique

Latissimus dorsi, contralateral gluteus maximus and the

intervening thoracodorsal fascia (TDF)
External oblique and contralateral internal oblique and
the intervening anterior abdominal fascia, contralateral
(to the external oblique) adductors of the thigh.
Erector spinae, deep lamina of the TDF, sacrotuberous
ligament, biceps femoris, peroneus longus

Anterior Oblique

Longitudinal

IV. Examples of Myofascial Lines

Line

Structures

Superficial Back

Plantar fascia, Achilles tendon, gastrocnemius,

hamstrings, sacrotuberous ligament, TDF and erector
spinae
Short and long toe extensors, anterior tibialis, patellar
tendon, quadriceps, rectus abdominus, sternochondral
fascia and sternocleidomastoid
Peroneals, IT Band, hip abductors, TFL, gluteus
maximus, lateral oblique abdominals, intercostals, SCM

Superficial Front

Lateral

V. Exercise Examples of Slings and Lines

A. Flexibility (requires a minimum of a third point of contact)

1. Anterior Oblique System plus superficial front arm line

a. triangle with hand support
2. Posterior Oblique System
a. sitting floor spinal twist
b. pigeon with opposite arm reach
3. Posterior Longitudinal System
a. downward dog
4. Lateral Line
a. lateral flexion with hip adduction away from
wall-beginner
b. lateral flexion with hip adduction to wall +
shoulder girdle=advanced
c. hip twist with overhead arm glide
5. Anterior Line
a. Standing groin stretch with shoulder flexion

B. Strengthening-must first lengthen through the sling

1. Anterior Oblique System
a. staggered stance push press (tubing/cable)
b. single arm chest fly with rotation tubing/cable)
c. kneeling wood chop (tubing/cable)
2. Posterior Oblique System
a. staggered stance high row (tubing/cables)
b. staggered stance low row (tubing/cables)
c. single leg squat with cross-over reach (medicine
ball/dumbbell)
3. Posterior Longitudinal System
a. standing hip hinge-beginner
b. standing hip hinge-advanced (medicine ball)
c. backwards medicine ball throws
4. Lateral Line
a. single leg overhead side-bend away from stance leg
b. side plank
c. lateral line tricep extension
Prepared by
Anthony B. Carey M.A., CSCS, CES
Function First
acarey@functionfirst.com
www.functionfirst.com