STEP 1: How to Locate the Supraspinatus Trigger Point #One
The Supraspinatus muscle is a part of the rotator cuff group of muscles. It arises from the scapula (or shoulder bone) on either side and gets attached to the head of the humerus bone in your upper arm. Place a hand over your shoulder and feel for a bony ridge over your back. What you feel is a bony prominence of the shoulder bone called the spine of the scapula. Since this muscle arises from ABOVE the spine, or is present superior to it, it’s called the Supraspinatus. This muscle helps in lifting the arm away from your body. If you place your hand right above where you felt for the spine while lifting your arm, you will probably feel the muscle moving. As a part of the rotator cuff group of muscles, the Supraspinatus also helps in stabilizing the shoulder joint during movement.
STEP 2: How to Self-Release the Supraspinatus Trigger Point # One
To massage the Supraspinatus, you will need a ball and a sturdy wall. Stand about two foot lengths away from the wall and face the room. Locate the spine of the shoulder bone as shown in the previous video; you’ll find the Supraspinatus just above it. Next, lean back against the wall with the ball pressed over the muscle. Keep your body as straight as possible without touching your hips to the wall so as to maintain a proper angle. Hold for about 30 seconds and release.
STEP 3: How to Stretch the SupraspinatusTrigger Point # One
Stretching the Supraspinatus is very simple. We learned from the location video that this muscle helps in lifting the arm. To stretch it, we’ll be doing the opposite. Place your right hand over your back and hold your wrist with the left hand. Slowly pull with your left hand to increase the stretch. Hold for 30 seconds and release. Repeat with your opposing hand.