Locate the Subscapularis with your thumb through the armpit. Leverage the fingers around the shoulder blade.

Drop the arm down and let hang and dangle in clockwise and counterclockwise motions while on the knot. You may rest the opposite elbow on the same side knee.

Locate the Supraspinatus

Stoop down for optimal leveraging against a wall and smash any triggerpoints found in the Supraspinatus

Locate and smash triggerpoints in the infraspinatus (top of the shoulder blade). Use your other hand to assist the arm being worked overhead and to the other side for a pin-and-stretch.

Locate the Teres Minor by rotating toward the wall so that the ball is behind the armpit

Finding knots on the side of the neck (scalenes) with the opposite thumb knuckle while side bending into a pin-and-stretch may grant the adjustment you need for a better range.

  • Shoulder restriction and injuries are not limited to the rotator cuff alone (Subscapularis; Supraspinatus; Infraspinatus; Teres Minor). The muscles at the sides of the neck if too tight will pull the rib cage up compressing nerves travelling thru the shoulder and arm.
  • Finding knots on the side of the neck (scalenes) with the opposite thumb knuckle while side bending into a pin-and-stretch may grant the adjustment you need for a better range.
  • Finding knots in the upper trapezius where the neck meets the shoulder is very common and may also inadvertently release much shoulder tension.
  • Finding knots in the chest (pec minor) is a great contributor to shoulder pain. Anytime the shoulders are out of alignment in the slightest can lead to shoulder pain. Anyone having rounded shoulder posture will have tight pecks slumping the shoulders forward. A healthier position for the shoulders is back and down away from the ears. Freeing up any restriction in the chest will help open the chest for optimal shoulder positioning
  • Alleviating knots are only part of the “Pain Free” Shoulder Equation. Activating necessary postural muscles such as the lower trap and the rhomboids will help make proper posture effortless which will lead to no pain!