I keep finding myself recommending that clients lengthen their side body and stretch their infraspinatus, the muscle that covers the lower part of the scapula. When clients experience tingling down their arms to the pinky finger, pain in the front of the shoulder, or rotator cuff, the magic spots to massage are the “trigger points” or tangled up spots on the infraspinatus. People may still have these (latent) trigger points without experiencing pain and can benefit from massage and stretching this often overused, yet neglected muscle. Any time we hold our arms out in front of us or rotate our shoulder outwards this muscle is engaged, such as turning a steering wheel, typing, and window washing.
Here are two great stretches for the back of shoulder (Infraspinatus) and side body (Latissimus Dorsi).
- From child’s pose (below), walk your hands out to one side while keeping them outstretched. Hold longer and on the side with more tightness and you will feel all along your side body. Breathe deeply!
2. Try the arms of Garudasana or Eagle Pose. Outstretch your arms and place one elbow over the other, bend your arms and try to bring your palms together. Since your elbows are hooked into each other, isometrically push your arms away from you to feel an increased stretch. By moving your hands up you will feel the stretch along your infraspinatus and teres muscles. To stretch the tops of your shoulders you can bring your hands down below your chin.
If that is too much of a stretch, just give yourself a nice hug on your shoulders from this position. You can add the legs if you feel like a balance challenge. Here’s more detailed instructions if you’re unfamiliar with this pose.
If you have any questions about any of these poses, their modifications, or other recommended stretches, contact me. I’d be happy to help.
Emily Luhrs Massage & Cranial Sacral Therapy 
