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Muscles that move the shoulder girdle and arms

Notes on the muscles when used in yoga practice

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Muscles of shoulder girdleClassified into three groups according to location of attachments

• FROM AXIAL SKELETON TO SHOULDER GIRDLE (SCAPULA AND CLAVICLE) – Serratus anterior – Upper trapezius – Middle trapezius – Lower trapezius – Rhomboideus major and minor – Pectoralis minor – Levator scapulae

• FROM SCAPULA AND CLAVICLE TO HUMERUS – Deltoid – "Rotator cuff"

• supraspinatus • infraspinatus • teres minor • subscapularis

– Teres major – Coracobrachialis – Biceps brachii (long head) – Triceps brachii (long head)

• FROM AXIAL SKELETON TO HUMERUS – Pectoralis major – Latissimus dorsi

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Anterior and Posterior View

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Muscles of shoulder girdle

• Deltoid– Raises arm from body at front side and rear

• Pectoralis Minor– Moves shoulder blade

• Pectoralis Major– Draws arm towards body and rotates upper arm

inwards• Trapezius

– rotates and retracts shoulder blade

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Muscles of shoulder girdle• Rhomboids : Minor and Major

– Help retract shoulder blades and return them to rest position

• Serratus Anterior– Rotates and extends shoulder blades

• Rotator Cuff– Supraspinatus– Infraspinatus– Teres Minor– Subscapularis

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Muscles of Upper Arm

• Brachialis– Brings forearm towards shoulder

• Biceps brachii– Flexes forearm at elbow and turns palm upwards

• Long head of triceps– Extends forearm at elbow and straightens arm

• Medial head of triceps– Extends forearm at elbow and straightens arm

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Deltoideus• Composed of three parts: anterior

(flexes and rotates humerus) middle (abducts humerus at shoulder) and posterior (extends and laterally rotates humerus)

• Raises arm away from body to front, side and rear

• Originates in clavicle • Active in waving and reaching• Yoga asana :

– Utkatasana– Natarajasana– Virabhadrasana 1– Bakasana

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Pectoralis Minor• Flat muscle concealed by

pectoralis major and also forms anterior wall of axilla

• Draws scapula forward and downward.

• Accessory muscle of inspiration

• Tightness restricts expansion of chest

• Yoga asana :– Virabhadrasana 1

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Pectoralis Major• Forms anterior wall of axilla• Originates in clavicular head• Adducts and medially rotates

humerus • Brings arm forward and across

body• Tightness causes rounding of

back and restricts chest open• Yoga asana :

– Tiryaka Tadasana– Adho Mukha Svanasana with

forearms down– Dhanurasana– Virabhadrasana 1

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Trapezius• Originates at base of skull and

includes all thoracic vertebrae • Elevates the shoulder girdle• Helps prevent depression of

shoulder girdle when weight carrying

• Yoga asana :– Parsvottanasana (with arms)– Garudasana– Gomukasana– Marjaryasana (Cat)– Bakasana

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Serratus Anterior• Forms medial wall of axilla

along upper five ribs• Protracts scapula into chest

wall.• Rotates scapula for abduction

and flexion of arm• Yoga asana :

– Utkatasana– Garudasana– Utthita Parsvakonasana– Bakasana– Adho Mukha Svanasana– Salabasana

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Rhomboids : Major and Minor• The Rhomboids are active in

poses that require adduction, elevation, or downward rotation of the scapula

• They will work eccentrically to control scapular abduction (protraction), depression, and upward rotation

• Yoga asana :– Gomukhasana (arms)– Ardha Matsyendrasana– Parivritti Baddah

Parsvakonasana – Salamba Sarvangasana

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Rotator Cuff• Consists of four important main muscles : SITS

– Supraspinatus, Infraspinatus, Teres minor, Subscapularis • Stabilises the shoulder • Elevates and rotates the arm• Each muscle originates on the shoulder blade, or scapula, and

inserts on the arm bone, or humerus• Yoga asana :

– Vrksasana arms (supraspinatus)– Urdhva Mukha Svanasana (infraspinatus)– Natarajasana (teres minor)– Gomukhasana (subscapularis)

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Biceps Brachii• Operates over three joints

– Shoulder– Elbow– Wrist

• Flexes elbow joint and supinates forearm

• Function : picking up objects• Yoga asana :

– Bakasana– Trikonasana

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Aims and Objectives• To develop upper body strength• To develop flexibility in the upper body• To improve posture and therefore breathing • To work with awareness, care and control• To encourage students to develop their range of

movement safely• To create awareness of the physical body• To explore within the range of movement• To maintain a full range of movement • To engage the mind, body and breath

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