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„rotate arms“

  instructions and details with working links as PDF for downloaden/print

Detailfotos

Biceps down, elbows up

Biceps up, elbows down

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last update: 10/17/2019
Name: __
Trivia name: Rotate arms
Level: A

• Classification: A
• Contraindication
• Effects of
• Preparation
• follow-up
• derived asanas
• similar asanas
• diagnostics
• Instruction
• details
• Variants

Classification

Classical: Functional exercise
psychomental: __
physiological: __

Contraindication

Effects

Preparation

Follow-up

Derived asanas:

Similar asanas:

Diagnostics (No.)

Variants:

Instructions

1. Sit comfortably cross-legged.
2. Stretch your right arm horizontally away from your body to the right with a straight wrist.
3. Turn your palm towards the floor.
4. Maintain the position of the hand and first turn the inner elbow as far up as possible (towards the ceiling).
5. Then maintain the position of the hand and turn the inner elbow maximally downwards (towards the floor).
6. Repeat the change until you have internalized the movement, tryingto keep the hand as still as possible.

Details

1. For many people, this exercise is less easy than it looks. It requires a certain level of body awareness to know how to do it, so it may be a puzzle at first.
2. However, the solution to the puzzle is quite simple: perform a rotation of the upper arm in the shoulder joint while simultaneously moving the forearm in the opposite direction at the same speed. If the upper arm is rotated outwards in the shoulder joint, the forearm must pronate in synchronization with this and vice versa; if the upper arm rotates inwards, the forearm must supinate in synchronization with this.
3. Inward rotation of the arm is associated with a certain elevation of the shoulder blade (lifting towards the head) at its end range, while the outward rotation enables it to be depressed again.
4. If the hand is supported or held, the rotation is much easier. This is probably because the movement is largely initiated by the muscles of the forearm, which can be controlled with much greater precision, whilst the upper arm consequently rotates relatively passively. As soon as the support is withdrawn, it becomes more difficult again.
5. If this exercise is very difficult, you can try a fine-step approach: rotate the upper arm a little in the shoulder joint and observe the changing position of the hand and correct it. Turn the upper arm further and correct the position of the hand again. Do this in both directions of movement until the connection between the two movements to be performed in the upper arm and forearm is cognitively clear and can also be controlled so that the movement can ultimately be performed smoothly and continuously.
6. This specific aspect of body awareness is required, for example, in trikonasana for the upper arm or in warrior 2 pose for both arms.

Variants

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