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A pectoralis minor release techinque

Scapula Muscles: Release and Lengthening

Knowing levator scapulae, rhomboids, upper trapezius, and pectoralis minor release and lengthening techniques can reduce shoulder pain, neck pain, scapulothoracic pain, etc. and improve fitness performance.

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Course Description: Scapula Muscle Release and Lengthening

This course describes scapula muscle release and lengthening, commonly referred to as scapula muscle foam rolling, scapula muscle release with ball, neck, and shoulder stretching, and scapular mobility techniques. Although terms like tight muscle, muscle tightness, tight traps, tight neck, or tight rhomboids are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic).

Performing downward rotator and anterior tipper release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the levator scapulae, rhomboids, pectoralis minor, and potentially the upper trapezius, mobilizing the shoulder joint, and integrating a child's pose stretch (rhomboid stretch), crucifixion stretch (pectoralis minor stretch), and/or open books (active stretch), is likely to improve shoulder and scapulothoracic mobility and improve the effectiveness of exercises like wall angels, wall slide, ITY’s, cobras, etc.

Scapular anterior tipper and downward rotator over-activity have been correlated with altered upper extremity alignment, rounded shoulder posture, shoulder medial rotation syndrome, upper cross syndrome, forward head posture, loss of scapular muscle strength, loss of rotator cuff strength and stability, shoulder pain, neck pain, scapulothoracic pain, AC/SC joint pain, an increased risk of future injury, and a loss of sports performance.

Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should add these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Release Techniques

Joint Mobilization Techniques

Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint Mobilization Techniques: Upper Body

Lengthening Techniques

Pre-approved credits for:

Pre-approved for Continuing Education Credits for:

This Course Includes:

  • AI Tutor
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Technique Videos
  • Sample Routine
  • Practice Exam
  • Pre-approved Final Exam
A pectoralis minor release technique using a ball
Caption: A pectoralis minor release technique using a ball

Course Study Guide: Scapula Muscles: Release and Lengthening

Introduction to Scapula Muscles Release and Lengthening

Signs of Over-activity and Adaptive Shortening

Optimizing Motion to Prevent Shoulder and Neck Pain

Research Corner: Scapula Muscles Release

Techniques & Progressions for the Scapula Muscles Release and Stretching

Release Techniques: Levator Scapulae
2 Sub Sections

Release Techniques: Supraspinatus
1 Sub Section

Release Techniques: Upper Trapezius
1 Sub Section

Release Techniques: Rhomboid
1 Sub Section

Release Techniques: Pectoralis Minor
1 Sub Section

Stretching Techniques: Levator Scapulae
1 Sub Section

Stretching Techniques: Upper Trapezius
1 Sub Section

Stretching Techniques: Pectoralis Major, Pectoralis Minor, and Subscapularis
4 Sub Sections

Stretching Techniques: Latissimus Dorsi
3 Sub Sections

Manual Lengthening Techniques: Pectoralis Minor
1 Sub Section

Sample Scapula Muscle Mobility Program and Progressions

Bibliography

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    • Pain
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    • Posture
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    • Regional Interdependence
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    • Exercise
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    • Effects of foam Rolling
  19. Healey, K.C., Hatfield, D.L., Blanpied, P., Dorfman, L.R., and Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. Journal of Strength and Conditioning Research. 28(1). 61–68
  20. Pearcy, G.E.P., Bradbury-Squires, D.J., Kawamoto, J., Drinkwater, E.J., Behm, D.G., Button, D.C. (2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training. 50(1): 5-13
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  22. Sullivan, K.M., Silvey, D.B.J., Button, D.C., Behm, D.G. (2013). Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical Therapy 8(3) 228-236.
  23. Halperin, I., Aboodarda, S.J., Button, D.C., Andersen, L.L., Behm, D.G. (2014). Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. The International Journal of Sports Physical Therapy. 9(1): 92 -102
  24. Mohr, A. R., Long, B. C., & Goad, C. L. (forthcoming 2014). Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion. Journal of sport rehabilitation. Currently in press.
  25. Skarabot, J., Beardsley, B., Stim, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range of motion in adolescent athletes. International Journal of Sports Phyiscal Therapy. 10(2): 203-212
  26. Renan-Ordine, R., Alburquerque-Sedin, F., De Souza, E.P.R., Cleland, J.A., Fernandez-De-La-Penas, C. (2011) Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: A randomized controlled trial. Journal of Orthopaedic & Sports Medicine
  27. David G. Simons, Janet Travell, Lois S. Simons, Travell & Simons’ Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 1. Upper Half of Body: Second Edition,© 1999 Williams and Wilkens

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