Self massage and stretching for strained muscle under shoulder blades
STEP 1: How to Locate the Teres Minor Trigger Point #One
The Teres Minor is a muscle that forms part of the rotator cuff. These muscles help stabilize the shoulder and help with movements at the shoulder joint. The Teres Minor originates from your shoulder bones (i.e. the scapulae) and gets inserted on the head of the humerus in your arm. It presents just under the Infraspinatus muscle which also originates in the scapula. Additionally, it helps the deltoid in moving the arm upward. Along with the Infraspinatus Teres Minor, this muscle also helps in rotating the arm outward and in bringing the arm down.To self-release the Teres Minor, take the opposite hand under the armpit to touch your shoulder blade. Keep a light hand over the lower part of your shoulder blade and rotate your arm outward, bringing it down. You will feel a muscle moving beneath your arm; this is your Teres Minor muscle.
STEP 2: How to Self-Release the Teres Minor Trigger Point # One
To release the Teres Minor muscle, you will need a ball and a sturdy wall. Stand next to the wall, keeping the ball firmly under the muscle, and ensure that the ball remains against your back just behind and below the axilla. Next, turn away from the wall toward your affected side and gradually begin applying pressure. Maintain this position for 10 to 20 seconds. You may feel some intensity, so be sure to stay relaxed and take deep breaths. Should the pressure become too much, roll back and continue the stretch from a position of comfort. When complete, inhale slowly and release.
STEP 3: How to Stretch the Teres MinorTrigger Point # One
Stretching the Teres Minor muscle is pretty simple. We learned in the previous video that this muscle helps with external rotation and abduction in the arm. To stretch it, we’ll be reversing those 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 and pull. Make sure you’re comfortable while doing so. Hold for 30 seconds and release.