Muscles of the Shoulder Girdle & Upper Limbs

Question 1

List 5 āsana for strength/ stability of the shoulder joint

Answer 1

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. Purvottanasana/Upward Plank Pose: counter acts the effects of Chaturanga by stretching the pectorialis and anterior deltoids when we retract our shoulder blades and create space in the shoulders.
5. Chaturanga Dandasana: uses the Latissmus dorsi to draw the humerus bone in line so the Infraspinatus can plug it in to the Glenhumeral joint socket. It is important to draw our elbows in to have stability through correct alignment. It is important to engage the Serratus anterior to prevent your shoulder blades from wining.

Question 2

List five (5) separate āsana that can increase strength in both the biceps brachii and the triceps brachii

Answer 2

1. Chaturanga Dandasana
2. Vasisthasana (Side Plank Pose)
3. Urdhva Mukha Svanasana (Upward Facing Dog)
4. Bhujangasana (Cobra)
5. Pincha Mayurasana (Feathered Peacock Pose)

Question 3

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

Answer 3

• Postures that take the arms above shoulder height (standing series)
• Arm balancing postures
• Postures with an element of weight bearing on the arms (plank)

Question 4

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

Answer 4

• The Deltoid muscle is critical for overhead shoulder activity.

• The pectoralis muscle is also fundamental for shoulder function and is a synergist to the Subscapularis
muscle.

• The Latissimus Dorsi works together with the Teres Minor muscle.
• The bicep supports the Supraspinatus.
• The tricep stabilizes the humoral head.

Question 5

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

Answer 5

1. Plank - too much weight bearing on shoulders
2. Humble Warrior - binding hands behind back involves too much shoulder rotation
3. Virabhadrasana 1 - upward rotation can cause shoulder impingement

Question 6

List five (5) separate āsana to increase strength in the Deltoid muscles and clearly indicate why?

Answer 6

1. Adho Mukha Vrksasana/Handstand: when in this asana the anterior deltoids strengthens when flex the shoulders over the head. The posterior deltoids assist external rotation in the glenohumeral joint.
2. Kakasana/Crow Pose: the anterior deltoids flex the arms and internally rotate the shoulder joint. Both the middle and anterior deltoids contract to strengthen the muscles whilst stabilizing the shoulder joint.
3. Marichyasana 3/Great Sage Pose: In this pose the posterior deltoids extend the shoulders away from the body as we twist, whilst stretching the anterior deltoids.
4. Virabhadrasana 3: The anterior deltoids act as the agonist. The muscle contracts to abduct the arms, whilst resisting gravity.
5. Ardha Pincha Mayurasana/Dolphin: Builds strength in the biceps by supporting your weight. This also creates shoulder joint stability, whilst stretching the deltoids. It is important to balance stretching the deltoids with the strengthening poses.

Question 7

Why is shoulder stability so important to a student practicing āsana?

Answer 7

• The shoulder is designed for mobility and is one of the least stable joints in our body.
• It is important have shoulder stability to insure we have control over of our bodies in different positions,
  particularly weight bearing asanas
• Weight bearing asana such as Chaturanga Dandasana build strength. Strength creates stability which helps
  prevent shoulder injury.

Question 8

How many muscles make up the rotator cuff?

Answer 8

4

Teres major
Teres minor
Infraspinatus
Supraspinatus