Shoulder Biomechanics
Proper shoulder biomechanics are SO important in our yoga practice, we’re constantly either weight bearing on our arms, binding, or lifting our arms up overhead.
It’s important as a teacher to understand what should be happening so you can advise the student if they are suffering from pain or injury. Yoga anatomy education teaches you how to apply this knowledge in real-time with students, ensuring safer, more effective practices, and aiming to prevent shoulder injuries such as frozen shoulder.
What happens when we instruct the student to move their arm into flexion?
In the first 60 degrees of flexion the glenohumeral joint elevates, the anterior deltoid, pectoralis muscles and biceps will produce a concentric contraction to lift the arm up. The motion will be limited by ligaments and the stretching of the extensor shoulder compartments.
Between 60-120 degrees of flexion the scapula depresses and protracts and abducts against the thoracic wall. Range of motion of the scapulothoracic joint is most important in this phase of the flexion. Put simply, the scapula needs to be able to articulate and move away from the rib cage in an isolated movement to be able to maintain healthy movement here.
The final 120-150 degrees of flexion requires the spinal muscles to contract to produce spinal extension which increases the lumbar lordosis. If the spine cannot achieve this, the last few degrees of motion will be lost.
This is a reminder to look at the whole body when we see issues occur. If your student is struggling with arm flexion, maybe it’s their poor spinal extension which is stopping them? Perhaps its their poor scapula mobility?
How Can You Help Students Improve Shoulder Mobility?
As a yoga instructor, there are several strategies you can implement to address shoulder flexion issues and enhance overall shoulder anatomy:
Help the student warm up their entire spine with extension poses such as cobra, cow, upward facing dog.
Enhance scapulothoarcic range of motion with movement such as protraction and retraction of the scapula in warm ups.
Allow for freedom of range of motion at the scapula border by incorporating twists, and lateral arm reaches such as extended half moon and melting heart pose.
The concept of tensegrity reminds us that the whole body is required with even just a simple movement like shoulder flexion. The body acting and supporting itself as a whole will help to reduce degeneration, postural compensations, injuries and weaknesses later on. Learn more about the concept of tensegrity.
Questions? sophie@homebodyanatomy.com