Everyone’s body structure is different
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Make sure that at this time you can also push up from the four column support to the inclined plate
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Stable shoulder joint the shoulder joint is actually composed of four independent joints (glenohumeral joint, acromioclavicular joint, sternoclavicular joint and scapular thoracic joint), which work together
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The elbow is directly behind
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Most people should stay at a position slightly larger than 90 degrees
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In the past, the prize of the winner will be automatically postponed to the next Jiayou
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Before 12:00 on December 30, we will select one lucky fan with the largest number of points from the selected messages and send out a yoga long sleeve (4 colors)
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On the way to yoga, it is challenging to focus on the four pillar support, which helps to increase strength
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(the elbow is too open) (the elbow is too close to the body) 4
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When you come from the inclined plate to the four column support, it is not straight down, but forward down
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If the shoulder is downward, that is Unfold the clavicle and expand the chest, which can help stabilize the scapula to the chest
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Therefore, if the load-bearing is too large, it is easy to dislocate the joint
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The shoulder joint that we often talk about is actually the glenohumeral joint, which is one of the most flexible joints in the body
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This will slightly activate the rhomboid (also stabilizes the shoulder joint, which is the antagonist of the serratus anterior)
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If you activate too many pectorals, it will cause the chest to collapse, the shoulder will rotate inward, the scapula will protrude and expand the pectoralis slightly, The clavicle is far away from each other, and the four column support is actually a very difficult posture
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-Today’s topic: yoga, learning from details! Talk about your experience ~ welcome to leave a message
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Four steps to stabilize the shoulder joint: come to the inclined plate, push the floor with both hands, keep the body away from the ground, spread the shoulder blades on both sides, activate the anterior serratus muscle (the muscle that stabilizes the shoulder blades)
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If the elbow is open or too close to the ribs, it will hurt the shoulder joint
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It takes several years of practice to master the details
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When you sink to the four column support, these muscles are activated
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It doesn’t have to be 90 degrees
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The anterior serratus muscle is wrapped around the chest like a finger
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In the inclined plate, consciously let the body sink a little to activate The subscapularis (stabilizes the arm) and slightly activates the muscles around the scapula
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Elbows to the rear
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Practice yoga four pillar support, can not use brute force, to master the six details
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Because the top of the big arm bone is inserted in a very shallow joint fossa, which is smaller than the top of the big arm bone
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Teacher wechat
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At this time, the upper back will be slightly arched, and then the big arm bone will be inserted back into the shoulder joint, so that the back will not be arched
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The shoulder should be forward or slightly upward
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It is very common in Ashtanga Yoga and flow yoga
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These four steps above in the middle of the scapula, Do it at the same time, to keep the small muscles around the shoulder active
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The arm is drawn equidistantly to the middle (towards the direction of approach, not really close)
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If you don’t have enough strength at the beginning, make simple variations to prevent injury
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The center of gravity moves forward
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It doesn’t mean that 90 degrees is the standard, it doesn’t mean that 90 degrees is the most challenging
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At the same time, you don’t need to activate too many pectorals
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Therefore, it is very important to activate the surrounding muscles to stabilize the joint
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First, come to the inclined plate, start the small muscles around the shoulder joint, align the shoulder, push the wrist and heel back, move the head forward, and retract the navel to the spine, feeling the hip joint narrowing, Stabilize the shoulder joint, insert the big arm bone upward, keep the big arm equidistant, expand the chest, and then inhale, with the center of gravity forward and the shoulder over the wrist
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In such load-bearing postures as four column support, the shoulder joint is difficult to be stable
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This will activate the serratus anterior and expand the chest (imagine the clavicle is smiling)
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If the center of gravity is not forward, the elbow will be behind the wrist, and the wrist, elbow, and shoulder joints will be easily injured
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Recently, Haowen Yoga people are watching.
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