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Trigger Point Therapy - 5 Great Shoulder Stretches

Posted by Arnold Fomo on

 

How to Stretch Supraspinatus - Dr. Johnathan Kuttner 

  

  

Simple Shoulder Stretches

Here are 5 other shoulder stretches that we regularly recommend ...

1. Great for trigger points in the "Pecs"!

Technique

Kneel on the floor in front of a chair or table and interlock your forearms above your head. Place your arms on the object and lower your upper body toward the ground.

Muscles that you're stretching

Primary muscles: Pectoralis major and minor. Anterior deltoid.
Secondary muscles: Serratus anterior. Teres major.

Injury where this may help dissipate trigger points

Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.

Note

Keep your elbows bent and vary the width of your arms for a slightly different stretch.

2. We find this especially useful between trigger point therapy treatments for biceps.

Technique

Stand upright with your back towards a table or bench and place your hands on the edge of the table or bench. Slowly lower your entire body.

Muscles that you're stretching

Primary muscles: Anterior deltoid. Pectoralis major and minor.
Secondary muscles: Biceps brachii. Coracobrachialis.

Injury where this may help dissipate trigger points

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Biceps tendon rupture.Bicepital tendonitis. Biceps strain. Chest strain. Pectoral muscle insertion inflammation.

Note

Use your legs to control the lowering of your body. Do not lower your body too quickly.

 

3. Stretching Infraspinatus may be important for injury prevention and can help dissipate trigger points

 

Technique

Stand with your arm out and your forearm pointing downwards at 90 degrees. Place a broomstick in your hand and behind your elbow. With your other hand pull the top of the broomstick forward.

Muscles that you're stretching

Primary muscle: Infraspinatus. Posterior deltoid.
Secondary muscle: Teres minor.

Injury where this may help dissipate trigger points

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).

Note

Many people are very tight in the rotator cuff muscles of the shoulder. Perform this stretch very slowly to start with and use extreme caution at all times.

4. Trigger Points in the Trapezius muscle are extremely common. This is a great stretch for trapezius that's easy to do at home.

 

Technique

Sit in a squatting position while facing a door edge or pole, then hold onto the door edge with one hand and lean backwards away from the door.

Muscles that you're stretching

Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid.
Secondary muscle: Teres major.

Injury where this may help dissipate trigger points

Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).

Note

Lean backwards and let the weight of your body do the stretching. Relax your upper back, allowing it to round out and your shoulder- blades to separate.

5. Trigger points in the anterior deltoid are often associated with "unexplained" shoulder pain. This stretch may quickly help relieve pain.

 

 

Technique

Stand upright and clasp your hands together behind your back. Slowly lift your hands upward.

Muscles that you're stretching

Primary muscle: Anterior deltoid.
Secondary muscles. Biceps brachii. Brachialis. Coracobrachialis.

Injury where this may help dissipate trigger points

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertion inflammation.

Note

Do not lean forward while lifting your hands upward.

 

 

Stretching CE Course

Online Certification Course

   

Links

Find a Trigger Point Professional in your area

Anatomy of Stretching - Online Course

Dry Needling for Trigger Points

NAT Professional Courses

Certify as a Trigger Point Therapist

Trigger Point Workbooks 

 

About NAT Courses

As a manual therapist or exercise professional, there is only one way to expand your business - education!

Learning more skills increases the services that you offer and provides more opportunity for specialization.

Every NAT course is designed to build on what you already know, to empower you to treat more clients and grow your practice, with a minimal investment in time and money.

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Niel Asher Education is a leading provider of distance learning and continued education courses.

Established in the United Kingdom in 1999, we provide course and distance learning material for therapists and other healthcare professionals in over 40 countries.

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NAMTPT AWARD

We are honored to have received the "Excellence in Education" Award from the National Association of Myofascial Trigger Point Therapists.

Since 1999 Niel Asher Education has won numerous awards for education and in particular for education and services provided in the field of trigger point therapy.

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Niel Asher Healthcare course instructors have won a host of prestigious awards including 2 lifetime achievement honorees - Stuart Hinds, Lifetime Achievement Honoree, AAMT, 2015, and Dr. Jonathan Kuttner, MD, Lifetime Achievement Honoree, NAMTPT, 2014.

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There are currently 3 levels of NAT certification. Certifying NAT is a valuable way to show your clients that you take continued education seriously, and to promote your skills and qualifications.

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Niel Asher Technique

Since 1999 the Niel Asher Technique for treating trigger points has been adopted by over 100,000 therapists worldwide, and has been applied to the treatment of a number of common musculoskeletal injuries.

The Niel Asher Technique for treating frozen shoulder was first introduced and published in 1997 and has been widely adopted by therapists and exercise professionals working within elite sports and athletics.

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This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell. 

 

  

   


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