To safely move the arm overhead in yoga poses like Upward Salute and Downward Dog, research on scapular function and arm motion provides valuable insights. Studies indicate achieving safe overhead movement relies on proper engagement of the scapular stabilizers and avoiding excessive scapular elevation and protraction.
According to research published in *Sports Health* (2023), strong scapular stabilizer muscles help maintain a balanced scapular position, which is crucial during overhead movements. In yoga, focusing on controlled, gradual movements to raise the arms while engaging the scapular stabilizers can help prevent strain and promote stability.
In yoga, it’s essential to avoid pulling the shoulders down when raising the arms in poses like Upward Salute or Downward Dog. Current research on shoulder and scapular biomechanics emphasizes that trying to depress the shoulders while lifting the arms can disrupt the natural movement of the shoulder blades (scapula) and increase strain on the shoulder joint.
Proper Overhead Arm Movement
When the arm moves overhead, the scapula should naturally rotate upward, elevate slightly, and tilt backward to support the arm’s position and avoid impingement in the shoulder joint. Forcing the shoulders downward during this movement restricts the scapula’s ability to rotate and elevate, which can lead to muscle strain and impingement of structures in the shoulder, such as the rotator cuff tendons.
Research from studies published in *Journal of Shoulder and Elbow Surgery* explains that a balanced scapular movement during overhead motion allows for more even distribution of force across the shoulder joint, enhancing stability and reducing the risk of injury. In yoga, allowing the shoulder blades to follow their natural upward and outward path as the arms lift ensures that the shoulder joint functions optimally, providing a safer range of motion.
It is important to relax the side of the neck and the small muscles which reach between the neck and collar bone. During that softening it may feel like you are pulling the shoulder blades down. The softening can be done with the should blades still elevated. Come to class and try it!
