Discover the 2 key muscles that are commonly tight and contributing to your shoulder pain plus how to release them.
Save money on massage with my 2 favourite powerful but simple at home therapy tools.
Hey, it’s Dr. Leevi, your chiropractor here, and in this short video, I want to show you two easy ways to release two important muscles that can be key to helping get your shoulder injury better, or preventing shoulder injuries in the first place. Stay tuned.
Hey, it’s Dr. Leevi, and in this short video I’m going to show you two muscle releases that you can do that are a really good compliment to the work that we are doing in the clinic.
So, it’s important to understand that, in isolation, doing these muscle releases probably isn’t gonna get you the results that you want, but in combination with what we are doing in the clinic, it’s a really nice compliment. We’ve most likely been working a lot on your neck area. The neck, very important for the nerve that aren’t going to your shoulder. So the nerves that are supplying the muscles that control your shoulder and make sure that it’s moving properly and being controlled properly. And also, we’ve most likely been doing a lot of work on your mid-back area, where all the ribs are, That is the housing area for the scapula, and that is really important because the scapula needs to be in proper position to be able to move properly to prevent sprains and strains in the shoulder. So these little muscle releases, really good with the work that were doing in the clinic.
So for them you’ll need some tools. You’ll need a foam roller, or you can use a therapy ball. Now, the therapy ball is not a massage ball, so it’s not a soft sort of air-filled thing. This is like a lacrosse ball, okay, made for therapy. It’s like the density of a cricket ball, so it’s quite firm and unforgiving. You can just get these at sporting stores now. They’re in the same place as you’ll find your foam rollers, So, we’re gonna be working on two muscles.
Let’s start, firstly, with the muscle on the back, which is the rotator cuff. So the rotator cuff are the small stabilizers that are on the outside edge of your shoulder blade. So, easy way to find them, gonna lift up your arm, and you’ll have your armpit here. And what you’ll wanna do is you wanna just go just behind your armpit, and you’ll be on the edge of your shoulder blade. You’re also gonna have the bigger lat muscle running down here, that back muscle. But just on the edge of the shoulder blade there, and coming into where your arm starts those little small muscles that we are going to work on. Really important, when the stabilizers, often, get quite chronic and tight in shoulder issues.
So, grab your foam roller, place it on the mat. Lay on your side, put your hand over your head. Okay, and you’re just like that. Into those areas. And we can start with some nice long broad strokes. Just up and down the edge of that shoulder blade. And coming into that side of the arm here also and then you’re going to find those areas that are tight. And just hang out there a little bit for quite a little bit of cushion, and nice trigger points, and release them. The other muscle that’s really important that we are looking at is going to be on the front side of the body.
So in this example, I’m gonna release the left pec muscle. Okay, so this is that front muscle here. Really important. Big prime mover of the shoulder. Will allow pushing actions. So really common that this one, with all the posture that we do nowadays, that forward type of posture. We lose the proper position. Spending a lot of time at the desk, on the computer, on their phones, we get in that forward position this muscle can get really tight. So we’re gonna help open it up. So all you wanna do is if you have your arm here, you’re going to come just inside there. So, I’m not on the arm joint, okay on the arm bone, sorry the top of the bone, here, I’m coming just inside there and that big sort of belly of muscle coming through there. Let me use my foam roller and use the edge of it. I’m gonna lay at 45 degrees on my mat. I’m gonna position my pec here. My pec here onto the edge of that. So when I’m faced down, the roller is gonna be like this. And I’m gonna be rolling over. Now If I can, the arm that you’re releasing can go on your back and that can help open up that pec a little bit more. Once again, I’m just gonna roll over that area. Just getting the edge of that foam roller into that area. And if there’s any tight areas that find those little trigger points, just gonna hang out there a little bit, and just breathe back and forward until they release. So there you have it.
Two simple muscle releases you can do to help compliment the work that we’ve been doing on your shoulder in clinic.
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