STEP 1: How to Locate the Infraspinatus Trigger Point #One
The Infraspinatus muscle is a part of the rotator cuff group of muscles. It arises from the scapula (otherwise known as the shoulder bone) on either side, and attaches to the head of the humerus bone in your upper arm. Place a hand over your shoulder and feel for a bony ridge on your back. What you feel is the spine of the scapula. Because this muscle rises from below the spine, or is present inferior to it, it’s called the Infraspinatus and helps to bring the arm toward the body. Place your hand immediately above where you felt for the spine while at the same time lifting your arm; you will feel the muscle moving. And as a part of the rotator cuff group of muscles, the Infraspinatus also helps in stabilizing the shoulder joint during movement. It has two sets of trigger points. The first set of TrP’s is present about one finger width below the spine of the scapula, and four finger widths from the arm. Please remember the location of this point as you proceed to the self-release video.
STEP 2: How to Self-Release the Infraspinatus Trigger Point # One
You will need a ball and a wall to self-massage the Infraspinatus muscle. Locate the muscle’s trigger point slightly below the spine of the scapula and about four to five finger widths in from the shoulder (as shown in the earlier video). Place the ball over the area, keeping it between you and the wall, and lean in while rolling slightly to your affected side. Move around to find other sensitive spots and repeat. Hold for 30 seconds and release.
STEP 3: How to Stretch the InfraspinatusTrigger Point # One
To stretch the Infraspinatus, you will need a belt. We learned from the previous video that this muscle helps in the arm’s external rotation and abduction. To stretch it, we’ll be opposing the movements by internally rotating the arm and bringing it closer to the body. Place your hand behind your back with your palm facing out. Hold your elbow with your other hand using a belt or piece of cloth and pull, making sure you’re comfortable while doing so. Hold for 30 seconds and release.