Self-Massage: Shoulders

Shoulders do a lot for us and we don’t notice it until we injure them. Learn to massage and appreciate the muscles in this joint.


How to self-massage the deltoid.

Lotion

  • Apply lotion to the entire deltoid , using the web of your hand glide down towards the deltoid tuberosity
  • Come back up medially along the muscle
  • Keep working down and then up along the anterior, medial and posterior fibers of the muscle
  • Knead the muscle for added pressure
  • Stop and hold an area of tenderness until pain dissipates

Pressure: Medium – deep

Time: 5 minutes

Area: Shoulder


How to self-massage the Supraspinatus.

Lotion

  • Locate the supraspinatus by finding the spine of the scapula
  • Apply lotion and work above that spine and knead your fingers towards the scapular spine
  • Stop and hold when there is a tender area, until the pain dissipates
  • Strip down the muscle towards the tip of the shoulder

Pressure: Deep

Time: 3 minutes

Area: Posterior shoulder/ scapula


How to self-massage the infraspinatus.

Lotion

  • Locate the infraspinatus by finding the spine of the scapula and working below it
  • Apply lotion and strip along the muscle, under the scapular spine towards the tip of the shoulder
  • Knead in towards the spine of the scapula
  • Stop and hold when there is a tender area, release once pain has dissipated

Pressure: Deep

Time: 3 minutes

Area: Posterior shoulder/ scapula


How to self-massage the subscapularis.

Non-lotion

  • To locate the subscap, raise your arm in the air and have your fingers touch the scapula by going through the armpit
  • Once the scapula is felt, apply pressure along that area, compressing the area when it is tender
  • A pin and stretch technique can be applied here by moving your shoulder in a circle, while keeping hold of a tender area

Pressure: Medium

Time: 3 minutes

Area: Armpit


How to self-massage the pectoralis major.

Non-lotion

  • Grab the pec major at its attachment near the humerus and squeeze the muscle
  • Do a pin and stretch technique by holding onto the muscle and horizontally adducting your shoulder
  • Glide your fingers from your sternum, up diagonally towards the shoulder

Pressure: Medium

Time: 5 minutes

Area: Anterior shoulder/ chest wall


Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.

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