Wheel Pose

The Wheel Pose, orUrdhva Dhanurasana, is an advanced Stretching technique used to lengthen the entire anterior chain. This compound stretch incorporates GH Joint - Flexion , GH Joint - External Rotation and extension of The Hips and entire Vertebral Column . This technique may be relevant in the later stages of pathologies of The Shoulder Girdle , Lumbar Spine or The Hips .

Involved Soft Tissues

The following Muscles and Connective Tissue structures are lengthened in the Wheel Pose:Muscle

• Sternocleidomastoid

• Scalenes

• Pectoralis Major

• Pectoralis Minor

• Anterior Deltoid

• Intercostals

• Core

  • Rectus Abdominals

  • Abdominal Obliques

  • Transverse Abdominal

• Iliopsoas

• Quadriceps

  • Rectus Femoris

Connective Tissue

• Anteroinferior Glenohumeral Joint Capsule

• Glenohumeral Capsular Ligaments

  • Inferior Glenohumeral Ligament

  • Middle Glenohumeral Ligament

• Fascia

  • Regions

    • Cervical Fascia

    • Clavipectoral Fascia

    • Pectoral/ Axillary Fascia

    • Endothoracic Fascia

    • Abdominal Fascia

    • Iliac Fascia

    • Fascia Lata

  • Fascial Lines

    • Superficial Front Line

    • Deep Front Line

    • Front Functional Line

    • Arm Lines

      • Superficial Front Arm Line

      • Deep Front Arm Line

  • Myofascial Chains

    • Anterior Sling

    • Ventral Arm Chain

Procedure

Starting Position:

• Patient lies supine in a sit-up like position with knees bent so that the feet are positioned close to The Hip s

• Arms are raised overhead and The Hands placed on the ground at roughly the height of the ears with the Fingers pointing towards the shoulders

The Wheel Pose is then performed by straightening the limbs and extending through the hips and spine until the body forms an arch. Ideally, one segment of the body should not compensate for a more restricted one. For example, excessive Lumbar Spine Lordosis should be avoided.

Variation

• Bent-Knee Wheel - The Knees remain in a slightly flexed position to emphasise movement of the upper body

• Wall-Assisted - can be performed with either hands or feet raised on a wall

Cluster

Regression

The following Stretching techniques may be indicated if the Wheel Pose exceeds the capacity of the patient:

• Bodyweight Glute Bridge - a more accessible regression for The Hips and Vertebral Column

• Door Frame Shoulder Stretch - self-guided anterior shoulder stretch with large Horizontal GH Joint - Abduction range

Progression

In terms of rehabilitation through Stretching and Mobility techniques relevant to this movement pattern, the Wheel Pose is rather advanced. Progression from here would likely be subjective and more closely reflect the patients activities of daily living/ sport.