GENERAL INFORMATION OF SUBCOSTALES
The subcostales muscles are a group of muscles located in the chest on the inner surface of the rib cage. Specifically, they are located on the inner surface of the posterior part of the lower ribs. They are similar to the intercostal muscles but are located more internally and are considered part of the innermost intercostal muscles. Consequently, these muscles play a crucial role in the mechanical aspect of breathing.
ORIGIN OF SUBCOSTALES
The subcostales muscles originate from the inner surface of the lower ribs near the angle of the rib. Therefore, their origin points are well-positioned to support their function in rib movement and stabilisation.
INSERTION POINT OF SUBCOSTALES
The subcostales muscles insert onto the inner surface of the second or third rib below their origin. Thus, their insertion points are essential for facilitating rib movement during breathing.
MAJOR ARTERIES
Like the other intercostal muscles, the subcostales muscles are supplied by the intercostal arteries. Consequently, these arteries ensure that the muscles receive adequate blood flow to perform their functions effectively.
NEURAL INNERVATION
The intercostal nerves, which are the anterior rami of the thoracic spinal nerves, provide innervation. Therefore, proper nerve function is crucial for the activation and control of the subcostales muscles.
TRIGGER POINT
The trigger points for subcostales muscles are similar to those of the other intercostal muscles located between the ribs. Addressing these trigger points through massage or other therapies can alleviate discomfort and improve muscle function.
CONCENTRIC FUNCTION
The concentric function of the subcostales is to depress the ribs during forced expiration. Thus, they are essential for adequate exhalation, particularly during strenuous activities.
ECCENTRIC FUNCTION
The eccentric function includes controlling the recoil of the rib cage during inhalation. Consequently, they play a critical role in maintaining stability and control during the inhalation process.
ISOMETRIC FUNCTION
The isometric function of the subcostales muscles is to help maintain the integrity and alignment of the rib cage. Therefore, they provide essential support during various physical activities.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Pectoralis Major: Subcostales aid in the movement and stabilisation of the shoulder joint. It is crucial for flexion, adduction, and internal rotation of the humerus.
- Pectoralis Minor: Subcostales assist in scapular movements and help stabilise the shoulder blade by drawing it anteriorly and inferiorly against the thoracic wall.
- Trapezius: This muscle plays a key role in moving, rotating, and stabilising the scapula and extending the neck. It is essential for maintaining proper posture and shoulder alignment.
- Serratus Anterior: Essential for the protraction and upward rotation of the scapula. It stabilises the scapula against the rib cage, preventing winging of the scapula.
ANTAGONIST MUSCLES
- Levator Scapulae: This muscle elevates the scapula and assists in its downward rotation. It is important for movements like shrugging the shoulders.
- Rhomboids: These muscles retract the scapula and aid in its downward rotation. They are crucial for pulling movements and maintaining proper scapular positioning.
- Trapezius: Acts antagonistically during certain shoulder and scapular movements. Specifically, its lower fibres can oppose the actions of the subclavius during certain motions.
COMMON INJURIES OF SUBCOSTALES
- Contact sports injuries: Rare but may occur due to direct trauma, causing pain and limited movement. Such injuries can lead to inflammation and bruising around the clavicle.
- Overuse injuries: These can lead to discomfort and tightness in the shoulder area, affecting arm movements. They often result from repetitive overhead activities.
- Trauma: Direct hits or falls can result in strains or bruising of the subclavius. Such trauma can cause significant pain and limit shoulder function.
EXERCISES
- Push-ups: This exercise indirectly engages the subclavius by working the chest, shoulders, and triceps. It promotes overall upper body strength and stability.
- Bench presses: These exercises target the pectoral muscles and indirectly strengthen the subclavius. They are effective for building chest strength and shoulder stability.
- Pull-ups: Enhance upper body strength and engage the subclavius through shoulder stabilisation. They are excellent for improving back and shoulder muscles.
- Dips: Focus on the triceps and chest, indirectly involving the subclavius. Dips are beneficial for overall upper body strength and stability.
- Shoulder presses: Strengthen the deltoids and stabilise the shoulder, indirectly working the subclavius. This exercise is key for developing shoulder strength and endurance.
STRETCHES FOR SUBCOSTALES
- Cross-body shoulder stretch: Hold your arm across your body while stretching the subclavius and shoulder muscles. This stretch helps maintain shoulder flexibility and reduces muscle tension.
- Overhead shoulder stretch: Increases flexibility by extending the arm overhead and gently pulling the elbow behind the head. This stretch is effective for the upper back and shoulder muscles.
- Doorway stretch: Enhances flexibility by placing your arms on a doorframe and leaning forward to stretch the chest and subclavius. This is beneficial for opening up the chest and improving posture.
- Foam roller chest stretch: This stretch relieves tension by lying on a foam roller placed along the spine and extending the arms out. It helps reduce tightness in the chest and subclavius.
- Neck side stretch: Stretches the neck and upper shoulder area by tilting the head to one side and gently pulling with the opposite hand. This stretch alleviates tension in the neck and shoulder muscles.