Infraspinatus Release
Infraspinatus Release
The infraspinatus release is a highly effective self-myofascial release technique designed to alleviate tension and improve mobility in the infraspinatus muscle, a crucial component of the rotator cuff. This muscle, located on the back of the shoulder blade, plays an essential role in shoulder stability and movement, particularly in external rotation. When tight or overused, the infraspinatus can contribute to shoulder pain, restricted range of motion, and conditions such as shoulder impingement.
Utilizing a lacrosse ball or similar mobility ball, the infraspinatus release helps reduce knots, increase blood flow, and promote muscle relaxation. This technique is especially beneficial for athletes and individuals involved in activities that require repetitive shoulder motions, like weightlifting, swimming, or throwing sports. By targeting the infraspinatus, this release technique can alleviate discomfort and enhance overall shoulder function.
Incorporating the infraspinatus release into a regular fitness or recovery routine is an excellent way to maintain shoulder health and flexibility. It is particularly useful for increasing shoulder range of motion and preventing shoulder injuries. Suitable for all fitness levels, this simple yet effective exercise can be performed at home, in the gym, or even at the office, providing relief from muscle tightness and contributing to overall well-being. Regular practice of the infraspinatus release will support better shoulder mechanics, reduce pain, and enhance performance in both sports and daily activities.
Equipment Needed:
- Open Floor, yoga mat, or wall
- Lacrosse ball or similar mobility tool
Infraspinatus release Instructions:
While seated on the ground
- Using one hand reach across your body and over the opposite shoulder to place a lacrosse ball on the back of your shoulder blade
- Slowly lower your weight onto the lacrosse ball
- Move in small increments, rolling the ball along the flat aspect of the shoulder blade looking for tender spots
- Focus on any particularly tender areas
- Roll for the prescribed amount of time then switch sides
While against a wall
- Using one hand reach across your body and over the opposite shoulder to place a lacrosse ball on the back of your shoulder blade
- Slowly lean into a wall increasing pressure on the lacrosse ball
- Move in small increments, rolling the ball along the flat aspect of the shoulder blade looking for tender spots
- Focus on any particularly tender areas
- Roll for the prescribed amount of time then switch sides
Common Errors:
- Missing the targetted tissue. Many people fall off the shoulder blade and onto the muscles running along the spine. This is also a great area to treat but will have different results than the desired mobilization.
- Make sure to relax the muscle being massaged
Infraspinatus release Progressions / Regressions:
If this is too challenging:
- Sometimes putting a ball into a long sock and draping it over your shoulder as you lean against a wall helps get the ball to the right spot
If you want more of a challenge:
- N/A
Notes:
- This mobilization is easier to perform against an open wall than on the floor
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