Do you often feel tenderness behind your shoulders? This might be due to trigger points and adhesions in the Infraspinatus/Teres Minor, impacting your shoulder strength and movement range.
For athletes, especially those engaged in overhead throwing sports like baseball, volleyball, or tennis, maintaining a healthy Rotator Cuff is crucial.
The Infraspinatus and Teres Minor, extending from the medial border of the Scapula to the back of the Humorous, play a key role as external rotators, contributing to the stability of the shoulder within the Rotator Cuff.
Here’s a simple yet effective way to release adhesions in this area:
- Lie on your back with a tennis ball placed between your shoulder blade and the floor.
- Ensure your upper arm lies flat on the floor, and your forearm forms a 90-degree angle with it.
- Starting from this position, slowly perform internal and external shoulder rotations (moving your hand towards your feet and head while keeping the elbow in place).
- Repeat this motion for 8-10 passes, then switch arms.
This quick exercise can make a significant difference in relieving tension and promoting better shoulder function.