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 Supraspinatus Tendon.
No Lotion
- Locate the supraspinatus tendon at the front of your shoulder by following your spine of you scapula to your anterior shoulder
- Bring shoulder into internal rotation
- Continuously compress the tendon
- Hold a position that causes more tenderness until the pain dissipates
Pressure: Medium
Time: 1-3 minutes
Area: Anterior shoulder
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.
Dylan Crake RMT & R.KIN 
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