Shoulder

Question 1

Acromion process

Answer 1

end of the top of the scapular

Question 2

Coracoid process

Answer 2

small hook-like structure at the top front part of the scapula

Question 3

Glenoid

Answer 3

the socket of the Glenohumeral joint

Question 4

humeral head

Answer 4

is the ball of the Glenohumeral joint

Question 5

Clavicle

Answer 5

collarbone

Question 6

Scapula

Answer 6

shoulder blade

Question 7

What makes up the shoulder joint?

Answer 7

• Glenohumeral joint - AC joint (acromioclavicular)

Question 8

What is the Glenohumeral joint

Answer 8

– ball and socket joint between the scapula and the humerus o Glenoid is the socket, humeral head is the ball o Yoga poses can contribute to injury – anything that adds weight

Question 9

What is the AC joint (acromioclavicular)?

Answer 9

Junction between the acromion (part of the scapula that forms the highest point of the shoulder) and the clavicle

Question 10

What is the Coracohumeral ligament

Answer 10

• joins coracoid process to the humerus - helps extend and move back, stops arm from falling

Question 11

What is the Glenohumeral ligament?

Answer 11

stabilisation of the glenohumeral joint in adduction and external rotation all the way around the socket and ball

Question 12

What is the Coracoacromial ligament?

Answer 12

connects the acromion and coracoid process of the scapula, allows complex shoulder movement without separation of the scapula from the clavicle

Question 13

What do muscles do?

Answer 13

Move the bones

Question 14

How are muscles attached to bones?

Answer 14

With tendons

Question 15

What is the rotator cuff

Answer 15

• Rotator cuff is a group of muscles and tendons that create a cuff around the shoulder joint - Allow movement of the arm - Keeps humeral head in the shoulder socket (glenoid)

Question 16

What is a pre-requisite for the rotator cuff?

Answer 16

• To be part of the shoulder girdle – attached to scapular and the humeral head

Question 17

Muscles of the rotator cuff?

Answer 17

• Four muscles – SITS o Supraspinatus (on the top o Infraspinatus – back of scapular o Teres minor o Subscapularis – inside the front of the scapular, sits almost touching the ribs

Question 18

What are the deltoids?

Answer 18

Anterior, lateral, posterior

Question 19

What does the front deltoid do?

Answer 19

contracts pull shoulder forward and internally rotate

Question 20

What does the deltoid medial do?

Answer 20

central deltoid – lifts arm up

Question 21

What does the rear deltoid do?

Answer 21

draws shoulder back and externally rotates (with help of infraspinatus)

Question 22

What limits the range of movement for arms over head?

Answer 22

• AC joint limits the range of movement for arms over head - nice modification take the arms forward so don’t get the compression in our arms bone when lift upward

Question 23

What is the teres major and why isn’t it part of the rotator cuff?

Answer 23

• From the scapula to the humeral shaft - not part of the rotator cuff as it does not insert into the humeral head

Question 24

What does the teres major do?

Answer 24

• internally rotates the arm bone - Pulls shoulders forward - adducts the arm - extends the arm forward at shoulder - close relationship with latissimus dorsi

Question 25

What is the teres minor?

Answer 25

- Works with the infraspinatus - pulls shoulders back - Pulls the arm toward the body (i.e. from above the body back to the side of the body) - extension of the shoulder (means moving it posteriorly)

Question 26

What does the Supraspinatus do?

Answer 26

o Supraspinatus (on the top) – holds head of arm bone in the shoulder socket, abducts arm bone, takes out to side and initiates the lift of your arm (deltoid then lifts the arm up)  Poses – W1, chair, Tadasana, bottom arm in Gomukhasana

Question 27

What does the infraspinatus do?

Answer 27

– back of scapular; when it contracts it externally rotates the shoulder head back

Question 28

What does the teres minor do?

Answer 28

pulls arm bone back in (adduction), subtly turns out

Question 29

What does the Subscapularis do?

Answer 29

o Subscapularis – inside the front of the scapular, sits almost touching the ribs – internally rotates your arm bone  Poses – Reverse prayer, ½ binds

Question 30

Arms in gomukhasana?

Answer 30

o "down" arm moves into full shoulder internal rotation with extension (extension means moving it posteriorly). Limited rotation due to infraspinatus, supraspinatus and deltoids. Big guys won’t be able to do this very well o "up" arm moves into full shoulder flexion (anywhere from resting position beside legs to above head) with external rotation and full elbow flexion. Teres major, subscapularis, lats, triceps - if tight will limit the external rotation

Question 31

External rotation of the shoulder muscles?

Answer 31

Infraspinatus + Teres Minor: External Rotation - responsible for external rotation of the arm bone (turning the arm out) - can be felt as a slight contraction on the backside of the shoulder blade - postures lifting arm overhead, externally rotating the arm to lift - infraspinatus and teres minor work together - poses o raised arms, extended side angle, downward dog o Handstand, Top arm in Gomukhasana

Question 32

Stabilising muscles of the shoulder blade

Answer 32

- Shoulder blades must be stabilised in weight-bearing exercises - The two muscles that negotiate the placement of each scapula on the back are the serratus anterior and the rhomboid. Both muscles insert on the inner edge (or medial border) of the shoulder blade and have opposing actions. When these muscles are equally turned on, they work together to stabilize the shoulder blade on the back.

Question 33

Scapular protraction v retraction

Answer 33

o Scapular retraction refers to moving the shoulder blades (scapula) towards the spine. o Scapular protraction – moving the shoulder blades away from the spine. If you give yourself a big bear hug your shoulder blades will protract.

Question 34

Serratus anterior – scapula protraction

Answer 34

o Protracts scapula – pulling of the scapular forward and towards the rib cage away from the spine o Rounding the back in cat pose o Pushing the floor away from you or lift up out of your shoulders – it is the serratus anterior abducting the scapula which allows you to do this

Question 35

Rhomboid – scapula retraction

Answer 35

o Retracts scapula – pulls scapula onto the back toward the spine, expands the chest o Arching your back in cow pose, dropping chest toward the floor

Question 36

shoulder blade

Answer 36

Scapula

Question 37

collarbone

Answer 37

Clavicle

Question 38

How many shoulder joints?

Answer 38

2

Question 39

What are the shoulder joints

Answer 39

- Glenohumeral joint – ball and socket joint between the scapula and the humerus o Glenoid is the socket, humeral head is the ball - AC joint (acromioclavicular) – junction between the acromion (part of the scapula that forms the highest point of the shoulder) and the clavicle. ![]() ![]()

Question 40

What do the shoulder joints allow us to do?

Answer 40

Together the two joints allow us to raise, lower, and rotate our arm bones as well as to move the shoulder blades on and off the back.

Question 41

Ligaments of the shoulder

Answer 41

* Ligaments join bone to bone and limit movement * Coracohumeral ligament – joins coracoid process to the humerus - helps extend and move back, stops arm from falling * Glenohumeral ligament – stabilisation of the glenohumeral joint in adduction and external rotation all the way around the socket and ball * Coracoacromial ligament - connects the acromion and coracoid process of the scapula, allows complex shoulder movement without separation of the scapula from the clavicle ![]() ![]()

Question 42

Muscles of the shoulder – the rotator cuff

Answer 42

![]() * Muscles move the bones – tendons attach muscles to bone - white parts in the picture are tendons – insertion on the humeral head * Rotator cuff is a group of muscles and tendons that create a cuff around the shoulder joint * Allow movement of the arm * Keeps humeral head in the shoulder socket (glenoid) * Harming them – wear and tear, not engaging them properly

Question 43

What muscles are part of the shoulder girdle?

Answer 43

* **Supraspinatus** * **Infraspinatus** * **Teres minor** * **Subscapularis**

Question 44

Teres minor v teres major

Answer 44

![]() Teres minor * Works with the infraspinatus * pulls shoulders back * Pulls the arm toward the body (i.e. from above the body back to the side of the body) * extension of the shoulder (means moving it posteriorly) Teres major * From the scapula to the humeral shaft * not part of the rotator cuff as it does not insert into the humeral head * internally rotates the arm bone * Pulls shoulders forward * adducts the arm * extends the arm forward at shoulder * close relationship with latissimus dorsi

Question 45

Bones of the shoulder

Answer 45

Question 46

What are the muscles of the rotator cuff?

Answer 46

Supraspinatus Infraspinatus Teres minor Subscapularis

Question 47

What does the supraspinatus muscle do?

Answer 47

Abducts the arm

Question 48

What does the infraspinatus muscle do?

Answer 48

Externally rotates the arm

Question 49

What does teres minor muscle do?

Answer 49

Externally rotates the arm

Question 50

What does the subscapularis muscle do?

Answer 50

Internally rotates the humerus

Question 51

Which muscle is highlighted in purple?

Answer 51

Subscapularis

Question 52

Which muscle is highlighted in blue?

Answer 52

Infraspinatus

Question 53

Which muscle is highlighted in yellow?

Answer 53

Teres minor

Question 54

Which muscle is highlighted in green?

Answer 54

Supraspinatus

Question 55

Infraspinatus and teres minor - example

Answer 55

If you stand in Tadasana, palms facing your body, and then turn your elbow creases forward (the palms will naturally turn forward too), you've externally rotated your shoulder--and you've just used the infraspinatus and teres minor.