On the way of yoga, it is important to pay attention to the positive position of the body when practicing yoga, mainly the positive position of the bone, which needs to be adjusted according to the start of the muscle.
Today, let’s talk about the positive position of the elbow joint.
The common problem in practicing yoga is the over extension of the elbow, that is, the incorrect position of the elbow joint will lead to injury.
Let’s take a look at what is called elbow hyperextension: Generally speaking, the angle between the upper arm and the lower arm is more than 180 °.
Most people have this problem if they don’t consciously stretch out their arms.
You can try it.
Some people have severe hyperextension, which may be caused by heredity.
Usually, there may be no problem with the over extension of the elbow, but if you put the weight on your arm when practicing yoga and the elbow is still over extended, the problem will appear.
Let’s take a look at those postures that are prone to elbow hyperextension: Generally speaking, it is the posture with arms supporting the ground, such as the following: lower dog pose and upper dog pose.
Long term elbow hyperextension will lead to weakness of surrounding muscles, imbalance and compression of joints.
How to avoid elbow hyperextension? 1.
In the posture of straightening the arm, do not lock the elbow joint.
If you lock the weight elbow joint and put the weight on the hand, the muscles do not start the support joint.
Try not to lock your elbows in these poses: handstand, downward dog, side plank.
2.
Balance the strength on the opposite side.
When the elbow is over extended, the forearm and forearm are rotated outward.
We need to use internal rotation to balance.
Compacting the ground with your thumb and index finger can help your little arm rotate inward; Activating the biceps brachii allows the forearm to rotate inward.
Try internal rotation in these poses: cat stretch.
3.
In the posture of raising both hands above the head, the action of slightly bending the elbow and raising the arm above the head is also easy to overstretch the elbow.
At this time, pay attention to slightly bending the elbow.
Try bending your elbows slightly in these poses: Warrior one, crescent, mountain with both hands up.
4.
Push the humerus (big arm bone) back to the shoulder joint fossa.
In the posture of supporting the ground and bearing the weight of the arm, to push the big arm bone back to the joint fossa, you need to activate the muscles of the back to avoid the locking or excessive extension of the shoulder blade belt, which will help find the strength of the big arm and small arm, and the elbow will not overstretch naturally.
In these poses, try to push the arm bone back into the shoulder fossa: inclined plate, elbow support, downward dog pose.
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