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Self-Massage: Rotator Cuff

What is one of the top complaints that brings people in for massage?

Shoulders! (Neck would be a tie, but there's no surprise there!)

Enjoy this part one video to target some muscles that rotate our shoulders.

What are we targeting? Mostly infraspinatus, teres minor, and a bit of teres major--the rotator cuff and friends. Are you still with me?



To start, come to a semi-reclined side lying position. The ball is going to be on your scapula so I recommend placing the tennis ball under a towel or in a sock to soften things up a bit. You want to avoid the head of the humerus (think shoulder joint), and the spine of the scapula (the most noticable boney bit of your shoulder blade--it won't feel nice if you are on these spots).

Once you feel you have yourself in position, begin moving your arm in a windshield wiper motion slowly. Remember our mantra: less is more. Be kind to yourself.

PRO TIP: If lying down isn't ideal, you can do this while leaning against a wall!

Let me know if you have any questions, or if there's something you'd like me to break down into a bitesized video!

Less is more!

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