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Self-Care – Mid Back Pain that May Stiffen the Low Back

Mid-back pain that extends extends upward, forward and stiffens the lower back requires some focused self-care. The trigger point for mid-back pain is easily aggravated when cycling. This is especially true when you bend over the handlebars with your head low. Consider changing up your cycling routine by using a recumbent for a while. OK. …

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liocostalis – Massage Therapy Notes

Massage and bodywork for iliocostalis thoracis may involve more than local joint work and trigger point release. Overstretching of the iliocostalis is often due to chronic flexion of the trunk. In that case, pelvic balancing focus on the anterior thorax for lasting relief. In those cases, use these suggestions for palliative relief. Pelvic balancing and …

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Pectoralis Minor – Massage Therapy Notes

These notes on massage and bodywork are focused on the pectoralis minor. They offer the classical neuromuscular massage protocol in the latter part of the sequence. Also, there is a link to a self-care post that is helpful follow-up for patients. Assess for Targeted Treatment Pectoralis minor can be confusing during an assessment. Its pain …

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Self Care – Pain in the Front of Shoulder When Lifting Arm

Here, you can find ways to get relief on your own from trigger points in the pectoralis minor. Typically, this includes pain in the front of the shoulder and, often, pain in the forearm, and occasionally the hand. You can read more about how people describe this pain and activities that typically create the problem …

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Pectoralis Major – Massage Therapy Notes

The pectoralis major is a broad, fan-shaped muscle made of flat overlapping strips that covers the anterior ribs. Pecs are often the victim of cervical problems. They are innervated by the brachial plexus and are intertwined with THORACIC OUTLET SYNDROME. They also perpetuate THORACIC OUTLET SYNDROME by holding pectoralis minor short, which entraps the brachial …

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Self Care – Neck tension when wearing a heavy coat

This trigger point pain pattern creates pain in the upper neck and tension when the muscle is compressed or stretched. You can get relief with some changes in your activity. As well, you can typically get lasting relief with a few simple exercises. An underlying chronic condition like fibromyalgia or structural problems in the upper …

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Self Care – Scalene Pain of the Torso, Arm & Hand

Scalene muscles produce a number of patterns that can be experienced separately. These strategies are great for relief from that tingling in your index finger and thumb with pain in the upper back, along the shoulder blade. Also, this can be helpful for the pattern in front of the shoulder that people get when relined. …

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Serratus Posterior Superior – Massage Therapy Notes

Serratus posterior superior produces an ache under the shoulder blade that is easily confused with the referral patterns of other muscles. It is involved in shoulder pain more than 90% of the time. It is distinctive when it produces the associated elbow and lateral wrist pain. Serratus posterior superior acts as a 5th scalene muscle. …

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Self Care – Can’t Reach Pain Under the Shoulder Blade

Typically, people ignore this pain that can’t be reached under the shoulder blade until it becomes chronic. At that point, these trigger points are stubborn and require a little regular self-care for lasting changes. That almost always means some changes in activities. As well, stretching and exercises are needed to free the tight joints and …

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