Change or Avoid these Activities:
Once this trigger point has become irritated, activities that press down will elicit the pattern. Those activities include things like kneading dough, push up to get out of a chair, chiropractic adjustments, or digging holes to plant flowers.
It is even more aggravated, and usually created by the downward motion that has a forceful jerk. This might include digging post holes, playing tennis or kettle bells.
Arm balances that have your elbows back toward you hips usually aggravate this trigger point and elicit this pattern. Avoiding them would be good.
Poses that pull the clavicle back, like Camel Pose, will elicit the pattern mildly as it stretches the muscle to release it. If it mobilizes the sternoclavicular joint, it may release the trigger point with lasting results.
When you get this while you’re working at your desk, change your seated posture to open your chest and get that mouse closer to your torso. Here’s a post on a couple of different approaches to sitting at your desk without creating painful postural mistakes.
For temporary relief:
Run a piece of ice under your collar bone and do a few slow and gentle “touchdown” poses. You’d be surprised at how that offers relief. An IcyHot patch here will bother your eyes.
For longer-lasting results:
These doorway stretches with your arms high are easy, convenient and you should stop to do them several times a day.
Most folks want to stretch the biceps muscle, where the pain is. Many of those stretches, like the one in the picture, take that arm up and back, stretching the subclavius at the same time. That will help but doorway stretches offer better balance between the pecs and lengthen several of the muscles that support the shortened subclavius muscle.
If you’re a little more robust:
Bench dips like this are great for opening your chest while strengthening it. Start easy and slow. Focus on the stretch downward so that the elbows eventually get level with the shoulders. The woman in this picture has great form.
Traditional dips, decline presses, and decline flyes are the kind of movements that aggravate this. All those movements flex the chest while lowering the shoulders.
If this doesn’t resolve with a little self-care, see a professional so that you don’t develop a chronic problem.
Does another Self-Care post
better match your pain?
Here is the post about the trigger point pattern associated with these Self-Care activities.
This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.
We spend a lot of time reading and working on our computers. Here is a simple guide for the more active, athletic body and one that needs more support. There are also suggestions for accessories that make your days at work (and afterward) more comfortable.
Please note that some of the product links in the posts are affiliate links. At no additional cost to you, I may earn a commission when you purchase through that link. I’ve personally used most of these products and believe are genuinely helpful. Some products aren’t appropriate for me so I recommend it based on my experience with clients or the reviews online. The commissions I make are small and not worth promoting lesser products that would not produce suitable value. And please note, I do not advocate buying something that you can’t afford or that you’re not yet ready to implement.