It seems like a simple task: touching the palm of your hands to your shoulders. However, if you’ve tried this and found it impossible, you’re not alone. This seemingly basic movement is often hindered by anatomical and physiological factors.
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While some people may easily achieve this movement, others find it limited due to several factors. But what exactly prevents this motion?
Dr Jagadish Hiremath, a public health intellectual, tells indianexpress.com, “This seemingly innocuous movement reveals much about the complexity of the human body’s anatomy, flexibility, and musculoskeletal health.”
The inability to touch your palms to your shoulders often stems from anatomical limitations involving your bones, joints, and tendons. Dr Hiremath elaborates:
Bone Structure: The humerus (upper arm bone) and scapula (shoulder blade) form the shoulder joint, which has a wide range of motion but also structural limits. For example, the position of the acromion (a bony projection on the scapula) can affect how much your arm can rotate inward.
Joint Capsule and Ligaments: The shoulder joint’s stability relies on its ligaments and joint capsule, which might limit the degree of internal rotation required for this movement.
Tendon Length and Attachment Points: Tendons that connect muscles to bones, particularly those involved in shoulder rotation like the subscapularis, can vary slightly in their length and flexibility, restricting motion.
Dr Hiremath says, “Muscle tightness or limited flexibility can hinder shoulder mobility, particularly in key areas. Tightness in the subscapularis muscle can restrict shoulder internal rotation, while inflexible anterior deltoids make it harder to bring the hand to the shoulder. Overdeveloped chest muscles can pull the shoulders forward, limiting mobility. Tight triceps and biceps affect both elbow and shoulder joint movement, while limited mobility in the thoracic spine can also impact overall shoulder flexibility.”
Dr Hiremath suggests the following:
Shoulder Rotations: Perform internal and external rotations with a resistance band to strengthen the rotator cuff. Aim for 3 sets of 10 repetitions daily.
Cross-Body Shoulder Stretch: Bring one arm across your chest and use the opposite hand to gently press it closer. Hold for 20–30 seconds.
Thoracic Spine Mobilisation: Lie on your back with a foam roller under your mid-back and gently arch backward. Repeat for 10–12 reps.
Triceps Stretch: Reach one arm overhead, bending at the elbow so your hand touches your upper back. Use the other hand to gently push your elbow backward.
Wall Angels: Stand with your back against a wall and slowly raise your arms in a “snow angel” motion. This opens the chest and strengthens the scapular stabilisers.
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