Muscles that move the
shoulder girdle and arms
Notes on the muscles when used in
yoga practice
Rosie Evans 18 June 2011
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Muscles of shoulder girdle
Classified into three groups according to location of
attachments
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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"
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supraspinatus
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infraspinatus
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teres minor
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subscapularis
Teres major
Coracobrachialis
Biceps brachii (long head)
Triceps brachii (long head)
FROM AXIAL SKELETON TO HUMERUS
Pectoralis major
Latissimus dorsi
Rosie Evans 18 June 2011
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Anterior and Posterior View
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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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
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Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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Deltoideus
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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 :
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Utkatasana
Natarajasana
Virabhadrasana 1
Bakasana
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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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 :
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Parsvottanasana (with arms)
Garudasana
Gomukasana
Marjaryasana (Cat)
Bakasana
Rosie Evans 18 June 2011
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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 :
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Utkatasana
Garudasana
Utthita Parsvakonasana
Bakasana
Adho Mukha Svanasana
Salabasana
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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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 :
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Vrksasana arms (supraspinatus)
Urdhva Mukha Svanasana (infraspinatus)
Natarajasana (teres minor)
Gomukhasana (subscapularis)
Rosie Evans 18 June 2011
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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
Rosie Evans 18 June 2011
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Aims and Objectives
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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
Rosie Evans 18 June 2011
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Rosie Evans 18 June 2011
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