Your pain pattern,
What aggravates it,
How to get relief,
How People Describe This Pain Pattern
People complain of pain in the front of the shoulder when lifting the elbow above the shoulder or back at shoulder level. This pain is less distinct and focused unless the person has a specific activity that they need to do and cannot adapt to their movement. For instance, one case was a weightlifting enthusiast who could not incline bench or do front dumbbell raises above shoulder level. Another case was a woman who could not reach up to get plates off of a high shelf that she could reach before.
People may complain primarily of pain in the upper forearm. There aren’t many muscles that have a focus of pain in this area, but when it occurs, it is often pectoralis minor or the sternal division of pectoralis major.
How You Activate and Intensify This Pain Pattern
These days, this problem is most common among students that carry a backpack. It can create some blunt trauma to the pectoralis minor while trying to flex it to keep the backpack on. This problem can also be created by slumping at a low desk or pushing down. One client who had this problem performed ultra-sounds all day while seated and pressing down.
Another more recent problem is that this muscle is overstretched instead of being short and strong. Leaning forward on your elbows is common and creates a complex problem of high and tight shoulders supported by changes in musculoskeletal patterns. There is a simple, effective solution for this in the self-care section for this trigger point.
In severe cases, this muscle compresses the neurovascular bundle that feeds the arm contributing to thoracic outlet syndrome. In this case, weakness or swelling occurs in the arm and hand along with the restriction in raising the arm up or back.
The Musculoskeletal Anatomy Behind Your Pain
This small fan-shaped muscle is an important part of the thoracic outlet and the ability to swing by the arms.
You can read more in this post about the anatomy of pectoralis minor.
Very Similar Pain Pattern, Different Muscle
This trigger point also creates sharp pain when reaching up or forward. It is a different muscle with very different self-care for relief.
Getting Relief on Your Own
This post has strategies for getting relief on your own. Explore how to change your activities, stretch, and other strategies that relieve the pain associated with this trigger point.
Treatment Notes for Therapists
Through Shared Expertise.
This post has techniques, tips, treatment routines, and anatomy illustrations to improve the bodyworker’s approach.
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.
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.