sacapular pain/pec stretch

[Guest guest]

A very relaxing way to do it, is to lie on your side, head on a

pillow or on your bent arm...bend top leg and let it rest on the

ground in front of you while bottomleg stay straight, making kinda a

tri pod of stability.

 

top arm straight begin to circle it around the body, taking the

shoulder joint through it's full range of motion, so if you had a

pencil in your hand you'd be drawing a circle above your head,

behind you and infront of you.

 

On your next time around in the back half of the circle, stop and

hold when you feel a stretch, let the weight of your arm gap open

the front of the shoulder and pec region...once you experience some

release move alittle further down the circle... going like this

until all the direction of fibers in the pec have been stretched.

Palm toward the ceiling on the back half of the circle as well for

the best stretch of the pec.

 

On the front of the neck, self massge of the SCM's can be effective

as well, cause if your pecs are tight so will the SCM's be usually.

 

tilt your head forward slightly and to the side, landmark by feeling

that bony bump behind your ear, draw a diagonal from behind the ear

to the sternum... this is the SCM....use the opposite hand to the

side youre massaging and just "grab" this muscle hold it in your

grasp(only do one side at a time). It can refer alot of pain into

the head, loosen you grip a little if it's too intense...and just

work your way down that muscle to the top of the sternum(breast

bone). Holding as you go.

 

Also just to stretch the SCM... rotate your head to the side (look

over your shoulder) and extend the neck (lift your jaw bone towards

the ceiling and feel that diagonal stretch on the front of the neck.

 

And icing the back to interupt the pain pattern can give you some

temporary relief.

 

Good luck...

 

Sat Sangeet