Trigger points are common in all the main shoulder and neck muscles
In fact just about all of us have latent trigger points, usually as a result of poor posture .... one of those simple things that they used to teach in schools but has long ago vanished.Failure to work on your posture and to take simple steps to promote shoulder and neck health will often (increasingly often) lead to active trigger points, and a whole host of potential musculoskeletal injuries as you get older.
So if you spend more than 2-3 hours a day leaning over a laptop, tablet, or adapting your body to talk on a mobile, take note of these simple stretches.
10 minutes a day could save you a whole lot of trigger point bother further down the road.
Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broomstick in your hand and behind your elbow. With your other hand pull the bottom of the broomstick forward.
MUSCLES BEING STRETCHED
Primary muscles: Pectoralis major. Subscapularis. Teres major.
Secondary muscle: Pectoralis minor. Anterior deltoid.
INJURY WHERE STRETCH MAY BE USEFUL
Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).
ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY
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.
TECHNIQUE
Reach behind your head with both hands and your elbows pointing upwards. Then reach down your back with your hands.
MUSCLES BEING STRETCHED
Primary muscles: Triceps brachii.
Secondary muscles: Latissimus dorsi. Teres major and Teres minor.
INJURY WHERE STRETCH MAY BE USEFUL
Elbow sprain. Elbow dislocation. Elbow bursitis. Triceps tendon rupture.
ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY
Do not perform for an extended period of time, as circulation is restricted in the shoulder during this stretch.
Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward.
MUSCLES BEING STRETCHED
Primary muscles: Trapezius. Rhomboids.
Secondary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis. Longissimus capitis and cervicis. Splenius capitis and cervicis.
INJURY WHERE STRETCH MAY BE USEFUL
Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain.
ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY
Concentrate on reaching forward with your hands and separating your shoulder-blades.
Place one hand behind your back and then reach up between your shoulder-blades.
MUSCLES BEING STRETCHED
Primary muscles: Supraspinatus. Infraspinatus.
Secondary muscles: Pectoralis major. Teres minor. Anterior deltoid. Coracobrachialis.
INJURY WHERE STRETCH MAY BE USEFUL
Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).
ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY
Many people are very tight in the rotator muscles of the shoulder. Perform this stretch very slowly to start with and use extreme caution at all times.
Stand with your knees bent. Cross your arms over and grab the back of your knees. Then start to rise upwards until you feel tension in your upper back and shoulders.
MUSCLES BEING STRETCHED
Primary muscles: Trapezius. Rhomboids. Latissimus dorsi.
Secondary muscle: Teres minor.
INJURY WHERE STRETCH MAY BE USEFUL
Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).
ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY
Keep your shoulders level to the ground and avoid twisting or turning to one side.
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