Most people know that whether it’s downward dog pose, yoga shoulder opening, or arm lifting, the yoga teacher will say a password, that is, the external rotation of the big arm.
Therefore, many Singaporeans asked, what is the external rotation of the big arm in yoga, and why do you want the external rotation of the big arm? In fact, the answer to this question is very simple.
The external rotation of the boom is the process of the model in the figure above turning the inside of the boom from inside to outside.
After writing here, some Singaporeans may ask, in this picture, the palm of the model is facing up, but the palm of the downward dog is facing down.
What’s the matter? That’s because the lower dog’s forearm makes a pronation, that is, the forearm makes an action opposite to the rotation direction of the forearm.
In this way, the structural design of the opposite force can help our arm better stabilize and support.
So, why do you need to rotate your arms outward when practicing yoga and raising your arms? In fact, people who have some knowledge of anatomy know that the answer to this question is very simple, that is, the arm lifting action and the external rotation of the big arm can create more space for the shoulder, lift the arm higher, and effectively avoid the impact of the acromion, resulting in shoulder pain.
If you practice yoga, when your abduction arm is lifted at 0-60 degrees, 120-180 degrees, there is no pain, but there is pain at 60-120 degrees, it is likely to be the pain caused by acromion impact.
Therefore, yoga is not worth money.
Details are the most important.
Mastering the details of practice can not only make the movement more efficient, but also effectively avoid Yoga damage.
Three simple actions to train your shoulder external rotation ability action 1: Mountain style arm lifting + external rotation touching the wall, mountain style standing against the wall, arms raised above the head, palms rotated outward relative to the big arms, driving palms back and palms of both hands against the wall.
At this time, the big arms of both hands are in a state of complete external rotation and maintain 5-8 breaths, Feel the feeling action of external rotation of the big arm 2: Kneel up or stand in front of the wall, lift both arms horizontally, rotate the big arm outward, put the Yoga brick horizontally on the back of the hand in advance, keep 5-8 breaths, and then slowly increase the height of the Yoga brick, keep 5-8 breaths respectively.
This action can effectively train the external rotation of the shoulder and abductor group action 3: dynamic practice of internal rotation and external rotation of the shoulder, mountain standing, Open your feet shoulder width wide, lift your left arm up over your head, bend your elbow back, rotate your arm outward as much as possible, hold the elastic belt in your palm and put it between your shoulder blades, rotate your right arm inward and extend it backward, bend your elbow close to your spine, hold the elastic belt upward, hold your left hand stationary, pull down the elastic belt with your right hand to straighten your elbow, and then restore the dynamic anti group exercise group 5-8, Change the other side ▼ teacher wechat ▼▼ recommend good lessons and good things in the near future, and select yoga products in the lower left corner..