Anatomy - Upper body

Question 1

4 shoulder joints (creating a shoulder platform)

Answer 1

1. Sternoclavicular: sternum and clavicle
2. Scapulothoracic: scapula and thoracic (upper) spine
3. Acromioclavicular: acromion and clavicle
4. Glenohumeral: humerus and glenoid

Question 2

2 bones of the forearm

Answer 2

Radius

Ulna

Question 3

3 main bones types in the hand

Answer 3

• carpal
• metacarpal
• phalanges

Question 4

Movement of the scapula

Answer 4

• elevation (lifting up)
• depression (pulling down)
• retraction (hugging in)
• protraction (drawing apart)
• upward rotation
• downward rotation

Question 5

Movement of the shoulder

Answer 5

• flexion (linear lifting up)
• extension (linear drawing back)
• horizontal flexion (arms across toward body)
• horizontal extension (arms wide away)
• abduction (arm away from midline)
• adduction (arm towards midline)
• lateral (external) rotation
• medial (internal) rotation
• circumduction (rotation)

Question 6

Yoga & shoulders

Answer 6

Correct muscular activation is key, especially when weight bearing.

Question 7

3 main bones of the shoulder

Answer 7

• humerus: upper arm bone
• clavicle: collarbone
• scapula: shoulderblade

Question 8

Main muscles at elbow joint

Answer 8

• biceps

- triceps

Question 9

Biceps

Answer 9

• crosses over shoulder & elbow joint
• flexes the forearm
• assists with shoulder flexion (linear lifting up)

Question 10

Triceps

Answer 10

• originates from the scapula
• extends the arm at elbow joint
• assists with arm adduction from shoulder joint
• stabilizes elbow in finer movements of the hand (like writing)

Question 11

Movements at elbow joint

Answer 11

Hinge joint:

• flexion
• extension

Radius & ulna relationship:

• supination: palm facing toward the body (parallel)
• pronation: palm facing away from the body (crossing)

Question 12

Movements at wrist joint

Answer 12

Ellipsoid joint:

• extension & flexion
• adduction & abduction

Question 13

Carpal tunnel syndrome

Answer 13

• compression of the nerves

- pain, tingling, numbness

Question 14

Movements of the fingers

Answer 14

• extension & flexion
• adduction & abduction

Fingers have enormous mobility.
Thumb contributes to the hands versatility.
Equipped with a complex system of tendons.

Question 15

Function of the rotator cuff muscles

Answer 15

Important for stability and movement of the shoulder

Question 16

4 rotator cuff muscles

Answer 16

1. Supraspinatus: abduction (lifts arm sideways)
2. Infraspinatus: external rotation (rotates arm outwards)
3. Teres Minor: external rotation (rotates arm outwards)
4. Subscapularis: internal rotation (rotates arm inwards, draws humerus bone down and in)

Question 17

Rhomboids

Answer 17

• 2 part muscle: rhomboid minor and major
• retraction: draws scapula towards midline, opens the chest
• lifts and rotates scapula

Question 18

Key shoulder muscle to engage in chaturanga

Answer 18

Rhomboids & serratus anterior

Question 19

Serratus anterior

Answer 19

• multi headed muscle
• protraction: draws scapula away from midline
• prevents the scapula from lifting or winging

Question 20

Deltoids

Answer 20

• 3 part muscle: anterior, lateral/medial, posterior
• prime mover in abduction of arm
• assists with flexion and extension at shoulder joint

Question 21

Levator scapulae

Answer 21

• elevates the scapula

Question 22

Trapezius

Answer 22

• 3 part muscle: superior, middle, inferior
• postural and active movement muscle
• elevates, depresses, rotates and retracts the scapula
• tilts and turns the head and neck

Question 23

Pectoralis

Answer 23

• 2 parts: major & minor

- adducts & internally rotates the arm, flexes the arm & depresses the shoulder

Question 24

Common shoulder injuries in yoga

Answer 24

• inflammation or pain in the shoulder muscles / surrounding tissues
• repetitive motion injuries
• dislocations
• bursitis / impingement inside the joint
• frozen shoulder
• to deep or forceful adjustments

Question 25

How to keep the shoulders healthy in yoga

Answer 25

• tadasana alignment: shoulders externally rotated
• awareness of the muscles that keep shoulders back and chest open
• build chaturanga strength slowly
• sequencing to balance out the lifting / pressing actions of the shoulders

Question 26

Key feature of shoulders in general

Answer 26

Most mobile joint, designed to lift, press away, hang, move, climb.

And therefore crucial to build stability.