How many times have you cringed when a student in your class hyperextends their elbows in Table Top Pose? Let’s start by clarifying the differences between locking the elbow and hyperextending the elbow.

Locking the elbow is essentially taking the joint to the end range of extension. The exact end range will be different for each person. Hyperextension of the elbow in a yoga context means extending the elbow beyond 180°, which not every student can do. The degree of extension (or hyperextension) is typically limited by the bony structure at the back of the elbow, the olecranon process of the ulna, although for some people the limiting factor will be tension in the muscle and connective tissue at the front of the elbow joint. The term hyperextension can cause confusion because hyperextension injuries of the elbow occur when the elbow is forced backwards beyond its normal range of motion. So, in a medical context hyperextension is a pathology. Many people also assume that the ability to hyperextend the elbow joint is an indicator of systemic hypermobility. This is not necessarily the case.

Choosing to lock the elbow (which can mean hyperextension for some people) can help to conserve energy because less muscular engagement is required to hold this position when weight-bearing. There are a few occasions when it might be best to avoid hyperextending your elbows: when doing so puts too much pressure on the wrists or shoulder joints, when this is painful for the elbow joint or when your aim is to strengthen your arms musculature. No natural movement is intrinsically bad if there is awareness, control, no pain and breath.

If you want to avoid moving into your end range of elbow extension, then learning how to co-contract the muscles across the elbow joint is key:

·      On your hands and knees, find a gentle bend in your elbows. 

·      Energetically draw your hands towards each other (without them actually moving).

·      Hold this for a few breaths and notice if it is now more challenging to straighten your arms.

·      Release this action and rest for a moment.

·      To make this action more challenging you can lift your knees a couple of inches off the floor and repeat the same exercise.

Here is a short tutorial walking you through the steps:

https://youtu.be/ZRqoiNNf3ko

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