OPENING OF THE SCAPULAR BELT
The shoulder girdle or chest girdle allows great rotation of the arm joint. Mobility between the shoulder blades, shoulders, humerus and collarbones work all the muscles that connect them such as the deltoid, the main actor in shoulder mobility, arm elevation and internal and external rotation. We also use the serratus anterior, which holds the scapula in place when lifting heavy loads with the arm, as well as many other muscles such as the trapezius, latissimus dorsi, pectoralis major or pectorals.
At the physical level, this sequence helps strengthen the shoulders, relax the trapezius, roll the shoulders back better and erase the bump (of the worker) in the upper back nowadays which is often too pronounced (hypercyphosis). As we use our arms, our muscles become exhausted and weakened, which is why we must strengthen and open this area to avoid tendonitis in the shoulders and prevent possible muscle contractures within the belt. scapular.
On the mental level, the relaxed shoulders go down, the tensions decrease, the neck relaxes and the stress is released more quickly.
Deep exhales also help clear the mind even when done through the mouth.
Sequence on the opening of the shoulder girdle which strengthens the shoulders, relaxes the trapezius muscles, erases the worker's bump in the upper back to avoid tendonitis in the shoulders and prevent possible muscle contractures in this zoned. The tension decreases, the neck relaxes and the stress is evacuated more quickly.
MATSYASANA on bricks Beginners: adapting the height ofbricks
SUKHASANA first crossing of the legs
- arms parallel to the ground, turn the inside of the upper arms (= biceps) towards the sky + palms of the hands / sky
- bring the wrists slightly behind the line of the shoulders + release the trapezoids
- bend the wrists, fingertips to the sky
- press hands to the sides
SUKHASANA second crossing of the legs
- GOMUKHASANA arm, strap (R / L) Advanced: without thestrap
AMVIR Beginners: Wrists may be a little wider than shoulders
- turn palms / sky from inside upper arms, bring thumbs closer to floor
- keep shoulder open and bring palms to flat on the mat
4 PAWS parallel to each other
- spread the palms of the hands
middle fingers- press the skin between the thumbs and index fingers on the ground
- the eyes of the elbows look at each other
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