Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen from the Inside Out

Shoulder Mobility

INTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT

It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic devices, or difficult emotional periods. Being in this slouched position means that our shoulders are favouring internal rotation. It doesn’t mean that we should never be in this state; the anatomy of the shoulder absolutely allows for it. It’s when we are unconsciously, inactively allowing this posture to be our default that we can run into issues. This is why focused, intentional work is critical for overall shoulder health.

If shoulder internal rotation is the focus of a given practice, our approach must include more than just the internal rotators. The drills and techniques Matt provides in today’s video teach us not to leave anything behind when it comes to strength and overall mobility.

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MOVE WITH PRECISION

Prone Drill

In the first drill we get a sense of how to find greater range almost immediately.  Matt cues a lift in the armpit allows the humerus to move more freely in the joint.  It helps to decrease the collision of the humerus with the acromion.  Here, we work on control and stability which are also essential components of mobility. 

Standing Drill

This is similar to the previous drill except that of course, we are standing.  What we’re also doing is working through internal rotation along with external rotation but with both arms at the same time.

Practicing these drills help to build healthy patterning of movement along with deep strengthening and stability within the joint.

WATCH THE VIDEO

INTERNAL ROTATION: STRENGTHEN FROM THE INSIDE OUT: TRANSFORMATIVE DRILLS FOR INDESTRUCTIBLE SHOULDER HEALTH

SOCK DRILLS

What’s great about these shoulder internal rotation drills is that they can be easily integrated into our regular yoga practice and/or mobility work.

The sock drills Matt demonstrates in the video will test our endurance.  As far as the anatomy is concerned, the two major muscles in the rotator cuff that create internal rotation (subscapularis and teres major) will be at work, along with the front deltoid muscles, the pectoralis major, and latissimus dorsi. 

We really focus on latissimus dorsi in the second drill which is essentially a prone “lat pull down”.  To increase the intensity of this drill, Matt instructs us to press down with our hands firmly.  Latissimus Dorsi activation really sets in when we lift the armpits.  The action of lifting the armpits, we come to realize, is an important one if we want to be successful in strengthening internal rotation of the shoulders.

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SIDE ANGLE BIND OPTIONS

After preparing for optimal internal rotation of the shoulder through both strengthening and awareness of how to move, Side Angle pose with bind options really showcases the work we’ve done.  

One of the key things is simply opportunity.  If we set ourselves up “correctly”, then we provide ourselves with the opportunity to execute the necessary actions for success in the binding portion of this posture.  The first thing is getting the shoulder under the front leg (which Matt demonstrates in a “humble warrior-like position”) in order to create enough space for the shoulder to move freely into internal rotation.  This allows the arm to wrap around and for the hands to clasp/bind.  What we also receive from Matt in the video, are 3 possible ways to engage with a bind.  Engaging in these can be either practice or preparation.  It all depends on where we are in the journey.

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THE DEEP WORK ISN’T FANCY WORK

One of the things that’s great about Chromatic yoga is that you’re provided with the right tools for the “deep work”.  We may understand that we need to work on a particular aspect of our practice, like “I know I need to work on internal rotation of the shoulder joint”, but we may not know exactly what to do.  There are less questions about where to start with the Chromatic yoga approach.  It doesn’t mean that we have all the answers right away, but we always have a starting point for exploration and it’s always about inserting ourselves in the right spot.  From there, it means there is room for potential and growth.  

Matt’s next online immersion Revelation is going to give you access to a plethora of techniques along the full spectrum of your asana practice. Register today in order to deepen your practice and realize your fullest potential.

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Article by Trish Curling

Video Extracted From: Shoulder Mobility Immersion

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Reverse Plank Pose

Reverse Plank Pose

Scapular Retraction for Back Strength

PURVOTTANASANA

REVERSE PLANK POSE

Asymmetry is a common issue when it comes to our asana practice. Opportunities to work on strengthening muscles in the back body are much less frequent than opportunities to strengthen our front body. Improving mobility and strength in the shoulders for a posture like Reverse Plank Pose has a direct influence on strengthening the back body. Reverse Plank Pose is easily neglected, but as Matt stresses in today’s video, it’s probably one of the most important postures we can include in our asana practice.  

It’s easy to spend a considerable amount of time in Plank Pose and/or use it as a transition in a given asana practice, but we don’t necessarily flip it very often. Flipping the pose upside down and incorporating Reverse Plank Pose into our practice can create extremely therapeutic effects.

SHOULDER MOBILITY

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THERAPEUTIC OUTCOMES

If you spend a lot of time with a rounded spine, it’s easy to default into that shape on a regular basis. Even if you attempt to offset your body positioning to open up the chest and come into a more upright or even a backbend position, it can feel abnormal and/or hard to sustain. When this is the case, it can lead to things like chronic neck and back pain.

In the very first class from the Shoulder Mobility immersion, Matt explains how the muscles of the back body are commonly underused. We can see this not only in our yoga practice but also in everyday activities off the yoga mat. Increasing attention and action in this area of the body can help us reap the therapeutic benefits that are available. 

WATCH THE VIDEO: REVERSE PLANK POSE FOR BACK STRENGTH

WHY BACK STRENGTH IS IMPORTANT

Seems like common sense to know that any type of strength development in the body is not only important but essential. Unfortunately, we don’t always seek or develop balanced strength within our bodies when it comes to our asana practice. It’s human nature to resist things that bring challenge, and engaging the muscles in the back body can be tiring and difficult. The action of drawing the shoulder blades together feels good because it offsets forward shoulder-rounding and increases the stretch in the pectoral muscles. The pectoral muscles spend a lot of time in a shortened position, so retraction of the scapulae in poses like Reverse Plank Pose creates the desired length and stretch in the front body.

Retraction of the scapulae will help strengthen the rhomboid muscles and the middle fibers of the trapezius. This is important because it informs the quality of your daily posture.

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  • Deepen your yoga practice
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  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

HAND VARIATIONS IN REVERSE PLANK POSE

In the video, Matt offers both Reverse Side Plank and Reverse Tabletop. In exploring these variations, you’ll find different ways to place your hands. The reason this is so important is that a specific hand position might be more suitable for your current state of shoulder mobility. It also provides opportunities for you to retract the scapulae from both internal and external rotation of the upper arm bones (humeri). This can help you better understand how to isolate the area of the rhomboids and trapezius. Specific actions, like pulling the hands towards one another and/or apart, can help activate the rear deltoids as well.  

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Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

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  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

REVERSE PLANK POSE SETUP

  1. Find a seated position, with legs stretched out ahead of you and fingers pointing towards heels (internal rotation of upper arm bone)
  2. Lift shoulders up to the ears 
  3. Pull shoulders back
  4. Move chest forward (increases activation of back muscles)
  5. Flex or point feet
  6. Press down through heels (using glute, back, and shoulder muscles to lift up into Plank)

You can see that Matt goes into great detail with each action, helping you maximize the benefit of generating strength in your back. If you’d like to actually see a difference in your posture and a reduction of pain, retraction of the scapulae is much more than just pulling your shoulder blades together.

Matt’s Shoulder Mobility immersion continues for the month of November. Register now and you’ll be able to practice live for the rest of the month, or else practice the classes in your own time. You’ll have lifetime access to all 12 classes once complete.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Shoulder Mobility

UPCOMING TEACHER TRAININGS

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

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Nurture The Neck

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Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

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read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all
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BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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