肩关节的正常运动范围(肩关节的正常活动范围)
常练瑜伽,对解剖有所了解的人都知道,想要真正的瑜伽开肩,灵活肩关节(盂肱关节)
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/79946d8ec46048ffbf084259df91b779~tplv-tt-large.image?x-expires=1970293661&x-signature=zwu4m%2BRcggBMlwvADBb5fKyEpbE%3D)
那涉及到肩关节运动方向的体式动作,肯定都要练,某个运动方位做不到的,就更要针对性的练,这样的瑜伽开肩也才更科学有效。
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/752bc9c6156d49f38c7890d398d6c330~tplv-tt-large.image?x-expires=1970293661&x-signature=T%2F94xIavhZVBR1Li%2FeMyMrGQHVY%3D)
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/6958fbf77ce0413ba0a66e207605d64a~tplv-tt-large.image?x-expires=1970293661&x-signature=Vy5P4gyUbRIZkxMG5bkENQ9SokU%3D)
那么,今天,就给大家把肩关节所有的解剖运动形式,以及相对应的瑜伽开肩动作分享给大家,希望可以帮助大家更好的打开肩部,实现肩关节灵活度自由!
肩关节(盂肱关节)的8大运动形式
及对应的瑜伽开肩体式
1、前屈
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/091e7691ba4f48fc8f914dae22ac3ce3~tplv-tt-large.image?x-expires=1970293661&x-signature=%2BbG5x0nWLPY87p8lr0lWtmUi1To%3D)
肩关节前屈简单的来说就是手臂经身体前侧向上举过头顶瑜伽开肩中有很多手臂上举的动作比如小狗式及变体、下犬式等
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/9dd35524bde843b4a3c2931ddb148d95~tplv-tt-large.image?x-expires=1970293661&x-signature=S9W3XYYdr6RFJroWcTLvB7H78no%3D)
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/a93d902e34c34f60b412f08c14e6ab73~tplv-tt-large.image?x-expires=1970293661&x-signature=nyn8QAzQSwoWE9MeGB5LPFvFPH0%3D)
2、后伸
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/fe25b6c03f6f4130be85be5fdaa3b230~tplv-tt-large.image?x-expires=1970293661&x-signature=bTZuHiLUIZAdK%2FAoGu4F7kaueuI%3D)
肩关节后伸简单的来说手臂向后伸展的动作比如:瑜伽前屈+手臂向后伸展坐立+手臂向后伸展等
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/31838d77c008442b8bb5d38806fad94b~tplv-tt-large.image?x-expires=1970293661&x-signature=LOZpbWFWrmjqoiJmYbk8wHfxce0%3D)
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/145e3decb3254b98b7b066eaf7742651~tplv-tt-large.image?x-expires=1970293661&x-signature=6bLmT2DxhlTJafhErakp6oBKjz8%3D)
3、外展
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/1d20b6aba4e24920985cf0a7a68e615a~tplv-tt-large.image?x-expires=1970293661&x-signature=H7R6dtC2O4TuZEXSHU%2FWPYKXUrU%3D)
肩关节外展简单的来说就是手臂经身体两侧打开或上举比如瑜伽战士2式,战士1式等
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/7be776b850ab42ee980a165204f1fdec~tplv-tt-large.image?x-expires=1970293661&x-signature=alHnf%2F5XTECJ52SzpztSSxzfDBw%3D)
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/1d6dcb6e862d4fea836c06c5cd6bceff~tplv-tt-large.image?x-expires=1970293661&x-signature=%2F%2BnEKNimeJpN1pbIN5DrQIx%2Fhvo%3D)
4、内收
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/bdcfc263e3e142f98c37144989391f9e~tplv-tt-large.image?x-expires=1970293661&x-signature=23NljHcL%2FgpALZ0GSnsTV%2FjJ%2FdY%3D)
肩关节内收简单的来说就是肩关节外展后向内收回的过程比如:瑜伽鸟王式手臂
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/ec4b857751e743fdb4ca756ebdd53486~tplv-tt-large.image?x-expires=1970293661&x-signature=afyVl90PGzUnDrJHrVY1v2wix1s%3D)
5-6、外旋-内旋
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/d44edd9ed0b74b47be4fc2014acfd930~tplv-tt-large.image?x-expires=1970293661&x-signature=1ak%2BG3oDQV6oTu5LklfsmBrWOiU%3D)
肩关节外旋简单的来说就是大臂由内向外转动
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/e29df64135c940ceb2098296a72a3216~tplv-tt-large.image?x-expires=1970293661&x-signature=sU2HhVkMOkqtIOzBTgUOX%2BoPuUo%3D)
肩关节内旋简单的来说就是大臂内外向内转动比如瑜伽开肩中的牛面式手臂上方手臂就是外旋,下方手臂是内旋
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/b6e9d9d6017d49cbb22d65fa6961efad~tplv-tt-large.image?x-expires=1970293661&x-signature=QMnf%2Fs%2BgvZLDh7v%2Brsf5ZT6iJvk%3D)
7、水平外展
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/bbd0fd3a8adf4b029a1bdc51197e6f9c~tplv-tt-large.image?x-expires=1970293661&x-signature=S4Cjuo%2FU51ssWIWkWYeBehYlUZ4%3D)
肩关节水平外展简单的来说就是手臂前平举后水平向外打开比如:瑜伽中俯卧十字开肩变体
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/3c6df74b32004a948b7971e0cfee8f97~tplv-tt-large.image?x-expires=1970293661&x-signature=lXza1rT%2BMsDeiamHcapNf%2BiNfns%3D)
8、水平内收
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/9194a88125954f54923ed1e91c65e512~tplv-tt-large.image?x-expires=1970293661&x-signature=Sse4MRqVfLKu%2BBq3uNHqmPVC0rI%3D)
肩关节水平内收简单的来说就是肩关节外展后水平内收比如:瑜伽中俯卧十字交叉式