If you've been following these Muscle News publications, it should come as no surprise that another extremely common condition can be caused by myofascial trigger points we can correct ourselves with simple techniques: Shoulder Pain!
Trigger points in this week's highlighted muscle can result in:
 - Front of the Shoulder Pain
- Deep Shoulder Joint Pain
- Pain Between the Shoulder Blades
- Forearm Pain or Weakened Grip Strength
- Difficulty reaching back to get something from the back seat of the car, comb your hair, fasten your brazier, pull something out of your back pocket, put a jacket on, zip up your dress, or grab something off the nightstand by your bed
If any of these symptoms describes something you experience, it is likely that you have myofascial trigger points in a small but painful muscle in the back of your shoulder called theInfraspinatus.
 The Infraspinatus was the first muscle that made Dr. Janet Travell realize the significance of trigger points. According to Sharon Sauer, nationally certified myofascial trigger point therapist and author in the field, the Infraspinatus is often overlooked and left untreated, causing many cases of shoulder pain to persist for much longer than needed.
Let's perform a couple quick tests to see if trigger points in the Infraspinatus might be causing problems in the function and health of your shoulder.
*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional. Please consult your physician to determine whether these self-care tips are appropriate for you.
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(2) Quick Self-Tests to Tell if You have Trigger Points in Your Infraspinatus:
Follow the instructions below to test whether myfoscial trigger points in your Infraspinatus might be causing problems in your shoulder:
TEST 1: Hand to Shoulder Blade Test
 
PASS NOT PASS
Reach your arm behind your back as high as it will go without assistance. A Passing result is when you can touch the tips of your fingers to the top corner of your shoulder blade (also called the spine of your scapula). A Not Passing result occurs when you cannot reach the top of your shoulder blade. If you like, you can have someone measure the distance away from the top of your scapula as a way of keeping track of your progress over time.
TEST 2: Infraspinatus Palpation
As always, palpation (the medical term for pressing, feeling and squeezing to evaluate body tissue) is often the most effective test to identify myofascial trigger points in your Infraspinatus muscles.
 The important landmark for finding your Infraspinatus is the Spine of the Scapula (Shown in Green in the picture to the left). This long ridge of bone is located toward the top of your shoulder blade and is easily felt with the fingers of your opposite hand. The Infraspinatus muscle is just beneath this ridge. It may be hard for you to reach your hand over your shoulder far enough to palpate the entire muscle. If so, you can stand with your back against a wall with a tennis ball between your Infraspinatus and the wall. Press gently to tolerance and cover the entire span of the muscle shown. The x's mark areas where the primary trigger points are often found. Feel for taut bands of muscle tissue and notice if any pain or other symptoms increase.
Simple Self-Care Remedies
Here are simple self-care tips for relieving myofascial pain and dysfunction in your Infraspinatus: Step 1: Warming Up with Moist Heat
To relax and warm up the fibers of the Infraspinatus, take a warm shower or place moist heat such as a Fomentek bag over the back of the shoulder for 10-15 minutes.
Step 2: Compression
The are several great tools for compressing trigger points in the Infraspinatus, including a Tennis Ball.
 Press the contact point of your self-care tool into the Infraspinatus. When you find a tender spot, press into the muscle to pain tolerance ("good pain" - not pain that is sharp or makes you want to withdraw). Hold for 10 seconds while completing at least two full breaths in and out. Then continue searching for more trigger points.
 When using a tennis ball, bring the arm across the front of your body. This will stretch the Infraspinatus and allow deeper access to certain layers of muscle tissue. Lean into the tennis ball when you find a tender spot and hold for 10 seconds.
Step 3: Three Part Stretch for the Infraspinatus To stretch your Infraspinatus, stand or sit and hold the following three positions for 20 seconds each: Hand to Scapula, Mouth Wrap Around & Arm Across Body (As Shown Below)    Here is a video (START with #3 at 46 SECONDS) of a series of self-care stretches and Range of Motion Exercises for the Infraspinatus. With just a little bit of effort each day, your shoulder strength and flexibility can improve dramatically. Enjoy!  |
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Sincerely,
Your Friends at The Pressure Positive Co.
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Link Highlights:  National Association of Myofascial Trigger Point Therapists________________ |
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