A healthy person’s shoulder joint is the body of all the joints in the most flexible, the largest range of activities of the joints. It consists of a very shallow ball and joint fossa, in the scope of activities almost no structural obstacles. But because of this, it is also one of the more fragile joints inside the body, requires a lot of stable strength to prevent the arm from the joint fossa dislocation. So when we talk about the shoulders, we must first bear in mind the two structural elements of the shoulder joint.
- Composed of two bones together to form the shoulder band.
- maintain a stable shoulder joint muscles, tendons and joint capsule is called the rotator cuff.
At the energy level, the shoulder and the life wind are connected to the heart wheel. Life wind is from the heart to the arm between the back and forth flow of a living with the wind. When the life wind runs smoothly, we will be connected with the energy of love and courage. When the wind is clogged, we will experience emotional timidity and anger. Appropriate shoulders will help the stability of the wind.
1. shoulder girdle
The scapula is made up of the scapula and the clavicle. The scapula, also known as the scapula, is easy to find in the human body; they are located in the upper thorax behind a large group of flat-shaped bones.
They can move freely in the posterior chest, and when the yoga teachers want the students to integrate the two bones in the back, they often talk to the students about “moving the scapula to the bottom of the back.” Each shoulder blade matches a clavicle on the front side of the body. The clavicle supports the shoulder in the structure.
2. rotator cuffs
The rotator cuff is made up of eight muscles, their associated tendons, and a joint capsule that keeps the joints in the anteroposterior and allows the scapula and arms to move. It is important to understand that it is done by a complex soft tissue system to make the shoulders healthy and unharmed. In fact, when we have some kind of shoulder injury, most of the time is due to these muscles and tendons were injured, not a harder bones.
Many yoga practitioners experience the shoulders tightly. Due to lack of use, injury, or emotional stress, scar tissue began to develop in the muscles of the rotator cuff. Because of the presence of scar tissue, the shoulders can not shrink or stretch, and therefore they can not move the arm over the full range.
Q : How do we avoid the development of such limitations?
Healthy posture in daily life
In order to avoid the day to lose the scope of joint activities, how we stand and sitting on the point of view, we must cultivate good habits. To do this we first need to develop some physical awareness: we must have the ability to listen to the physical feeling of the body.
Cultivate the habit of standing in the mountain standing, even waiting for the subway or bus. When we sit in front of the computer, learn to apply this posture to the office, in the prevention (shoulder joint capsule) tendon group lesions (degeneration), will have a very good help. At the same time there are some simple exercises that allow the shoulder to re-lubricate and stretch (open) during work.
In the yoga class, the main way to avoid shoulder injuries is to establish a connection with the scapula in the flow and static form. Often, the most vulnerable form is the four-pillar support (chatturanga) . When yoga practitioners have just begun to learn four-pillar support (chatturanga) , there is no power to establish the upper limbs. All body weight collapses in the rotator cuffs, tearing causes scar tissue.
The correct posture is as follows:
If you do not have enough strength to complete the legs of the four-leg support (chatturanga ) , you can kneel !
After muscle injury, the most important thing is to continue the stretching exercises, and not to carry people and weight. Weight loss will cause the injured area to produce more scar.
Use yoga straps to wrap the scapula and the front of the body to keep the shoulder position in a stable and comfortable position. Perform a gentle flow practice, avoid the four-post support, or choose the four-leg support of the knees.
Remember to take care of our body so wonderful a joint, keep practicing, keep it open, healthy and strong!