Muscles of the Shoulder Girdle & Upper Limbs

Question 1

What are the muscles of the rotator cuff?

Answer 1

Supraspinatus

Infraspinatus

Teres minor

Subscapularis

Question 2

What does the supraspinatus muscle do?

Answer 2

Abducts the arm

Question 3

What does the infraspinatus muscle do?

Answer 3

Externally rotates the arm

Question 4

What does teres minor muscle do?

Answer 4

Externally rotates the arm

Question 5

What does the subscapularis muscle do?

Answer 5

Internally rotates the humerus

Question 6

Which muscle is highlighted in purple?

Answer 6

Subscapularis

Question 7

Which muscle is highlighted in blue?

Answer 7

Infraspinatus

Question 8

Which muscle is highlighted in yellow?

Answer 8

Teres minor

Question 9

Which muscle is highlighted in green?

Answer 9

Supraspinatus

Question 10

What poses are contraindicated for a rotator cuff injury?

Answer 10

• Postures that take the arms above shoulder height
• Arm balancing postures
• Postures with an element of weight bearing on the arms

Question 11

List 5 āsana to increase strength & stability of shoulder joints

Answer 11

1. Table top/Bharmanasana - Strengthens wrists, arms & rotator cuff through very light weightbearing.
2. Plank/ Phalakasana - Strong weight-bearing to further stabilize and strengthen the rotator cuff
3. Downward facing dog / Adho Mukha Svanasana – As humerus is abducted from body the Supraspinatus and then deltoid is engaged and as the arms are raised overhead, the Trapezius & Serratus anterior also engage and strengthen.
4. Side plank / Vasisthasana (knee lowered variation) - activates underused muscles incl: infraspinatus & teres minor (posterior shoulder) muscles. The deltoids stabilize w supraspinatus, trapezius, the pectoralis, levator scapula of the upper shoulders
5. Dolphin Pose/ Catur Svanasana - scapular stabilizers; Serratus anterior, Trapezius (upper / middle / lower), Levator Scapula & the Rhomboids. These provide strength and stability all the way from the shoulders to the mid-back so they are really important for shoulder health and optimization.

Question 12

Five āsana that increases strength in Biceps & Triceps brachii

Answer 12

1) Four Limbed Staff / Chaturanga
2) DandasanaCobra/Bhujangasana
3) Upward Facing Dog/ Urdhva Mukha Svanasana
4) Three Legged Downward Facing Dog / Tri Pada Adho Mukha Svanasana
5) Crowe Pose / Kakasana

Question 13

Discuss 3 postures contraindicated for a rotator cuff injury and why?

Answer 13

1) Hasta Tadasana / Mountain arms raised - upward rotation of the scapular, when humerus is raised above the shoulders can cause shoulder impingement where the scapula rub against the supraspinatus, infraspinatus, teres minor and subscapularis causing pain.

2) Bound Warrior I / Virabhadrasana I Baddha – Binding the arms behind the back involves a fair amount of shoulder internal rotation motion to be performed correctly & Internal rotation tends to be a tough movement for a rotator cuff injury.

3) Plank/ Phalakasana - Too much weight bearing on shoulders

Question 14

Name muscles of the upper body that require increased strength to support the muscles of the shoulder joint?

Answer 14

• Rhomboids: Two rhomboid muscles stretch from the top of the spine (at the base of the neck) to the scapula helping to lift it.
• Trapezius: The large triangular muscle at the back of the shoulder that lifts and lowers the shoulder.
• Deltoids: on the outside of the shoulder which help move the arms forward, backward and to the side.

Question 15

List 5 āsana to increase Deltoid muscle strength

Answer 15

Forearm plank / Phalakasana on Forearms –

Warrior II / Virabhadrasana II

Downward facing dog / Adho Mukha Svanasana

Setubandha Sarvangasana / Bridge

Salabhasana / Locust

Question 16

Why is shoulder stability so important for āsana?

Answer 16

• Shoulders are mobile, but not stable due to shallow nature of the socket.
• Yoga has repetitive movements & weight bearing ie. Inversions.
• Shoulder stability is crucial for integrity in shoulder joints.