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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 your wrist extended.
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 and the hand should move as little 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. 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. The rotation of the arm in is associated with an elevation of the shoulder blade (lifting towards the head), while the rotation out enables it to be depressed again.
4. If the hand is supported or held, the rotation is much easier. This is presumably due to the fact that the movement is largely initiated by the forearm muscles, which are much more conscious and have more fine motor skills, and the upper arm rotates relatively passively as a result. As soon as the support is withdrawn, it becomes more difficult again.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 in order to stabilize the movement at the end.
6. This specific aspect of body awareness is required, for example, in trikonasana for the upper arm or in 2nd warrior pose for both arms.

Variations

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