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Beyond Foam Roller: Shoulder Trigger Points Release

Palpation Cues

Screen Shot 2015-01-14 at 7.18.34 PMFirst let’s feel for the often tight fibers of a muscle called levator scapula. Levator scapula does what its name implies: it elevates–or lifts–the shoulder blade or scapula.

 

Screen Shot 2015-01-14 at 7.26.04 PM

Screen Shot 2015-01-14 at 6.16.11 PMDrape your left hand over your right shoulder so that the heel of your hand rests on your collarbone. The bony ridge underneath your fingertips is the spine of your shoulder blade.

 

Screen Shot 2015-01-14 at 7.31.25 PMIf you shift your fingertips over towards the middle of your back, you’ll feel an important corner where the spine of the shoulder blade meets the inner border of the shoulder blade.

 

 

From the corner, shift up an inch or so.

Screen Shot 2015-01-14 at 6.16.44 PMThen slowly begin to lift and lower your shoulder a couple times. You should feel the levator scapula contract as you left and relax as you drop your shoulder.

 

 

 

Screen Shot 2015-01-14 at 7.26.04 PMNext, feel for the outer border of your shoulder blade.

 

 

 

Screen Shot 2015-01-14 at 6.17.12 PMWrap your left hand around the right side of your rib cage, so that your fingers touch your back. Slide your left hand fairly high up your rib cage, to the intersection between your torso and right arm. Feel the bony surface below your left fingertips. Trace the outer border of your shoulder blade.

 

 

Look for the therapeutic middle ground in your upcoming shoulder release. Aim for spacious breath and receptive, unguarded muscles. Remember that anytime you work with the Myofascial Five Pack, you have options! Experiment with the different ball sizes until you find a fit that works for you.

Technique Cues

Levator scapular release

Screen Shot 2015-01-14 at 6.19.21 PMLie on your back and place the smallest ball from the Myofascial Five Pack at the attachment of the levator scapula–an inch or so below the bony corner that you palpated a moment ago. Shift an inch up and an inch down, barely rolling over the levator scapula attachment. Adjust to a larger ball if you’d like more pressure.

 

Screen Shot 2015-01-14 at 6.19.51 PMNow try to pin the muscle attachment securely. Turn your head to the right. Inhale and raise your right arm as though you were raising your hand in class. Pause, and then exhale and lower the arm back down to your side. Try it again: Inhale and raise your arm. Exhale and lower it.

Filter your awareness into the tiny pocket of tension, using your awareness to facilitate release. If movement is too intense, feel free to rest on the spot and focus on relaxing with your breath.

Inner border release

Screen Shot 2015-01-14 at 6.20.59 PMUsing your legs to propel you, slowly guide the ball down the inside border of your shoulder blade. You may choose to expose more of the muscle attachments by wrapping your arms around yourself as though you were hugging yourself. If you find a spot that is particularly tender, rock your torso towards it and pause for a couple breaths, then rock back to center. Try that again: Rock towards the tender point, and pause. Then return to center.

Outer border release

Screen Shot 2015-01-14 at 6.22.09 PMRoll onto your right side. Now move the ball to the upper part of the outside border of your shoulder blade–it should be roughly a couple inches behind your armpit. You may want to place a foam support, yoga block or pillow underneath your head for support.

 

Screen Shot 2015-01-14 at 6.22.30 PMBend your right arm to 90 degrees, and slide the elbow a little higher up, as though you were preparing to arm wrestle. Begin to windshield wipe the hand back and forth, adjusting the ball so you feel the muscle fibers pinned down. You may also experiment with placing your opposite hand over the back of the wrist, pausing there for a couple steady to let the body and mind accommodate the stretch.

 

 

 

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