What to expect from this video
The shoulder joint is the most flexible joint in the human body and at the same time has a very demanding task: it is required to transfer great force while maintaining its flexibility. The mobility of the shoulder blade is just as essential as the joint itself. Depending on what you are doing with your arm, the shoulder joint works together with the shoulder blade and the corresponding muscles which span across the entire back. The connection is predominantly muscular and these muscles stabilize the shoulder joint while moving in practically any conceivable direction.
The focus of the sequence is the dynamic stabilization of the humerus. Strengthening the rotator cuff is particularly important to achieve this. The deepest layer of muscle that extends from the shoulder blade to the upper arm centers the head of the humerus in the socket with every movement. If these muscles are not strong enough, the head of the humerus can can slip out of the socket and cause instability in the shoulder joint.
Why does the shoulder blade hover over the trunk and what does it have to do with a bicycle hub? You will find that out in this sequence. Additionally, Ronald with our yogini Kristen will demonstrate some therapeutic exercises which will help you to strengthen and stabilize your shoulder joint and shoulder blade.
For whom is this video?
This video tutorial is especially helpful if you want to maintain the health of your shoulder and to improve its strength and stability. It's also a really wonderful sequence for helping you to prepare yourself for handstands or jump back/through in your vinyasa. You will also find exercises to maintain a healthy rotator cuff and to stabilize it again after an injury.
- Minute 03:15 - Floor wipers: Strengthen the rotator cuff and center the head of the humerus in the socket
- Minute 04:15 - L-seat: shoulder blade circles with lifted pelvis
- Minute 04:48 - All fours: floor wipers with rotation of humerus in shoulder joint
- Minute 05:53 - Plank: Shoulder blade circles and muscle activation
- Minute 06:43 - Unscrew the lightbulb: strengthen rotator cuff
- Minute 07:40 - Downward dog: Shoulder blade circles
- Minute 08:40 - Prone goal post: Addressing the supraspinatus
- Minute 09:40 - Side plank: Shoulder blade circles and building strength for vinyasas
Have fun practicing! Share your experiences with the AYI Community by posting your comment below.
Many thanks to OGNX for the apparel.