STEP 1: How to Locate the Serratus Posterior Superior Trigger Point #One
There are three Serratus muscles, one in the front (the Serratus Anterior) and two in the back (the Serratus Posterior Superior and Serratus Posterior Inferior). Here, we’ll discuss the Serratus Posterior Superior. This muscle arises from the last cervical vertebrae and the first three thoracic vertebrae on your spine. Its fibres travel outward below the shoulder bone to attach onto the second to fifth ribs. This muscle helps with rib movement and helps expand the rib cage, thereby aiding in respiration. The trigger point for this muscle is normally located in front of the shoulder bone but behind the rib cage, making it difficult to access. To access it, you will have to move the affected arm, (let’s say the right) using that hand to hold your left shoulder. This causes your shoulder bone to move outward, thus offering easier access to your trigger point.
STEP 2: How to Self-Release the Serratus Posterior Superior Trigger Point # One
To self-release the Serratus Posterior Superior, you will need a ball and a wall. Locate the upper edge of your right shoulder bone by placing your right hand on your back, making the edge of the shoulder bone more prominent. Place the ball over the inner top edge of the scapula, leaning back over it. Next, move your right hand forward and grasp your left shoulder, better exposing the trigger point. Finally, lean back into the ball, making sure to keep comfortable. Hold for about 30 seconds to a minute and relax.
STEP 3: How to Stretch the Serratus Posterior SuperiorTrigger Point # One
The Serratus Posterior muscle helps with the expansion of the rib cage during inspiration. To stretch it, we’ll be doing the opposite. Hold both your shoulders with your opposite hands and exhale deeply. Tuck your chin into your chest and try to hold for about 30 seconds. You will feel the stretch on your back.