functional exercise: retroversion fixed

yoga book / functional exercises / retroversion fixiert

Instructions

  1. Stand with your back to a solid object that you can roughly hold onto at pelvic level, such as a door handle.
  2. Clasp your hands tightly around the object and carefully walk as far away from the object as possible or move your upper body away from the object.

Details

  1. The object must be solid enough not to be damaged on the one hand, but on the other hand it must not suddenly break off so that the performer falls forwards with his hands behind his back, which would make it very difficult for him to catch himself with his hands.
  2. In this exercise, the hands are the punctum fixum around which the shoulders move forwards and downwards, as they are considerably higher than the punctum fixum. This construction means that the shoulder area sinks compared to its height when standing upright. In principle, this is possible in both leaning positions of the body if the feet are further forwards than the shoulders and also if the shoulders are further forwards than the feet. Once the feet are in a fixed position, the pelvis can be moved further forwards, which allows the shoulders to sink in line with the design. This works particularly well when the shoulders are further forwards than the feet. In the opposite case, a stable stance is not possible as the feet are designed to support forwards and not backwards, so one foot must remain behind and one is placed forwards, the pelvis is then between the two feet in relation to the supporting floor and can be placed further towards the front foot to intensify. In both cases, care must be taken to avoid an uncomfortable hollow back.
  3. The shoulder blades remain in depression and extensive retraction.
  4. Depending on individual mobility, it may be that the biceps brachii places a greater restriction on retroversion than the deltoid pars clavicularis or the coracobrachialis. This manifests itself in the elbow joints showing a clear tendency to bend.
  5. The upper arms rotate to the maximum until further notice, so the biceps point forwards. This also has the advantage that the elbow joint is physiologically loaded in the direction of its axis of rotation and therefore no varus stresses or valgus stresses can occur that strain the collateral ligaments.