Question?
 

Does anyone know which muscle it is that gets so tight at our shoulder blade with this TOS?

Does anyone haves a recomendation for a certain stretch that works the best for them?

I know there are several out there, but what works the best for everyone?

Just curious!

Peggy

does this help to pinpoint it?
or the area at least?

http://i137.photobucket.com/albums/q...ckmusclesa.jpg

or on this site?
http://www.realbodywork.com/learn/shoulder/rhomboid.htm
http://www.realbodywork.com/learn/neck/trapezius.htm

shoulder stretch
 

get on all fours sit back on the heals of your feet while allowing your head to dip below your elbows with your hands stretched far in front of you

Hi Peg
 

My main muscles in the shoulder area as my MT tells me are my levator scapula, my infraspinatus, trapezius is a big one and my serratus....

I do a hang upside down type stretch like a yoga stretch. I bend at the waist and allow all to hang over my hips and as far down as I can get that day.....I then grasp both elbows with my hands and hand for a little while it takes the stress off the muscles. I also do a pendulum swing. Again bending over at the hips keep your back perpendicular to the floor hang on to a wall or something if you need balance and then let your arm hang straight down. Your arm starts by doing little circles then graduate up into larger ones....so pretend you are drawing circles on the floor and let your arm do the work.

I also do a yoga stretch called childs pose....
http://www.yogajournal.com/poses/475
good step by step instructions here.

http://www.yogajournal.com/poses/fin...rapeutic_focus
check that link out and see if you can find a pose or stretch that you like.

I also have a round bolster that I lay on top of and allow my arms to fall at my side. This opens up the shoulders and the chest muscles as the pec is sometimes an issue eith me and my shoulder posture. so perhaps try lying on a rolled up blanket like in a hotdog shape (the meat not the bun:p) and lay with it right on your spine and let yourself just hang over it. This feels great but do it for short periods and frequently this can be too rough if you don't do it slowly....I have had a sore chest from a long lie on the bolster....great stretch though....so with caution for all and go slowly

google shoulder stretch and see what you get and as you know....no overhead and always go easy on yourself...also I have found asking my MT is a great resource. She will tell me the exact exercise to do for the muscles in question!!!

Take care and hope some of this helps
love and hugs,
Victoria:hug:

I sometimes get a sore spot in the rhomboids-
it's more like under the edge and very close to the scapula vs a more surface muscle pain from the traps.

The rhomboids are pretty much a weak muscle and can get overstretched easily by a forward shoulder posture.
at least that is what causes mine to get sore spots- as soon as I work a few times on keeping my shoulders back that soreness goes away.

I can't remember what site I read that info on - but if you think it is your rhomboids don't try to stretch it out.
do the lay on the floor things like Victoria mentioned just on the floor or with some sort of roll, depending on how it feels for you.

There is no way I could tolerate this without a major flare resulting.

I do slow, gentle stretches like I'm 80 years old and I still can get flares. I can stretch one night, and maybe by the next day I'm swollen and have to wait and work it out maybe for a few days or even weeks. I try to be so careful to get some stretching and some exercise into my life, but without causing extreme flares, as then I am forced to have no movement and walk around like Frankenstein, which seems counterproductive.

This "position" is waaaaay too extreme for what my body can handle.

I know we're all different, but I just want to point that out again...

bell is ringing!!
 

YUP same for me Tam....but massage once a week really helps this for me...and stretching either in the shower or after helps so the muscles are warmed up.....I had a theracane but it 'disappeared' during my move....so I got something similar (but not as good) it is great for getting out the knots on my own as we can't reach the scapular area.....so I put my heat on my back with a heating pad then go at it with the 'theracane' like hook. It works out trigger points by you putting as much or as little pressure as you want to on your muscular trigger points and then you hold it there till you feel some relief or rub up and down to get the muscle massaged as you do it.......tennis ball on the wall and rub around also works....but squash ball is harder and more effective.........more thoughts.....

take care,
love and hugs,
Victoria

Thanks
 

You guys are so super!

Jo, that is a great chart!

Victoria, I do find so much relief during a flare up to lean all the way over as you say at the waist and just let the shoulders relax.

I am going to try all you guys have suggested here.

Thanks so much!

Ugggg - learned that it was my Serratus that was bothering me...shoulder blade hurt a LOT after that stupid long walk I took...anyways...massage helped... Was described to me that when this muscle spasms it is like your shoulder blade is resting on your rib cage...OUCH!

I have a few basic streches I do, but I can't seem to get "that" muscle. So, my PM and I decided to do another round of botox - I got some relief for ~3mo from the last one- anywho- I think we injected the levatator scapulae, I know we did the traps, and finally the sternocleidomastoid.

theracane
 

like others it s the rhomboids and traps and levitor scapula. i use the theracane, ice. ai-chi or other things in a warm pool for longer lasting help.

for me i have to be careful w/use of the theracane. it feels so good to push into that pain hard but then i get more flared from it instead of the opposite. but like icing after the 15 min usual dose, the force seems to numb the pain temporarily.

does anyone else use the theracane like me? i dont use my arms with it (nor do i use them w/yoga poses). i have become an expert on devising ways to do things w/ other body body parts instead. i can sit cross legged and do most everything i want w. the t.cane. And w/yoga i dont use the straps as pulling them is too hard on my upper body. but i can usually find an alternative way to get the stretch i am looking for.

i too feel like an 80yo exercising adn i havent been able to exercise my upper body much at all for 4+ yrs. I am really hoping to find a way to do more w.my upper body.

I bought a Pressure Pointer {like a tcane} but decided I liked the various sizes and firmness of balls better.
tennis ball, dog ball, even tried a golf ball

Yes the problem with the canes is kind hard on the arms..