Infraspinatus Release

Equipment Needed: 

  • Open Floor, yoga mat, or wall
  • Lacrosse ball or similar mobility tool

 

Instructions: 

While seated on the ground 

  1. Using one hand reach across your body and over the opposite shoulder to place a lacrosse ball on the back of your shoulder blade
  2. Slowly lower your weight onto the lacrosse ball
  3. Move in small increments, rolling the ball along the flat aspect of the shoulder blade looking for tender spots
  4. Focus on any particularly tender areas
  5. Roll for the prescribed amount of time then switch sides

 

While against a wall

  1. Using one hand reach across your body and over the opposite shoulder to place a lacrosse ball on the back of your shoulder blade
  2. Slowly lean into a wall increasing pressure on the lacrosse ball
  3. Move in small increments, rolling the ball along the flat aspect of the shoulder blade looking for tender spots
  4. Focus on any particularly tender areas
  5. 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

 

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