Anterior shoulder pain, or pain in the front of the shoulder is triggered in most cases by high muscle tension and trigger points.
You can usually relieve the pain quickly and get rid of it within a few weeks by massaging the muscles in question yourself.
On this page, you will learn which muscles may be responsible for anterior shoulder pain and how to loosen them yourself.
The self-massage of specific regions and muscles that can cause pain in your shoulder is described in the following sections.
Check these areas and muscles for sensitivity to pressure and focus your massage on the ones that are sensitive.
This time inspecting your body is time spent well!
Important: If your muscles are healthy, you should not feel any excessive sensitivity or even pain when you apply pressure.
These two symptoms are warning signs sent by your muscles that indicate that something is wrong.
If a muscle is tense or painful, then you should massage it.
In order to not make the text too long or repetitive, I will give you the main instructions upfront.
Muscle: Latissimus dorsi
Let’s start the massage of this area with the latissimus dorsi.
This muscle can cause pain in the front of the shoulder. For this area I recommend using a massage ball.
As an alternative, you can do the massage strokes vertically, i.e. with up and down movements.
This is somewhat more difficult because you can easily slip off the muscle; but it is also slightly more effective.
Try both versions and decide which one feels better.
Muscles: Infraspinatus, supraspinatus and latissimus dorsi
Almost everybody with shoulder pain is tense and sensitive to pressure in this area.
Fortunately massaging this area usually provides relief quite fast.
The massage continues in the area just above the spine of scapula.
Here, you will be massaging the supraspinatus using the pressure-motion technique.
This muscle can be so painful due to tension or trigger points that you can no longer lift your arm to brush your teeth or comb your hair.
A good tool for this area is the Trigger Fairy.
Use the Fairy to apply pressure on the area above the scapular spine.
Keep applying pressure. Now raise and lower your arm a couple of times.
Only go as far as your shoulder pain permits.
If that is only a few centimetres, then only go a few centimetres.
That doesn’t matter! Just be sure to work in a range of pain that is tolerable for you!
Here again, I recommend using a massage ball.
Muscles: Pectoralis minor and subclavius
Let’s start with the subclavian muscle. Here the Trigger Fairy is again the tool of choice.
Of course, you can also do the massage with your hands if you want to.
Self-massage of the pectoralis minor
The best tool for this is a hard massage ball.
Otherwise, you can use the Trigger Fairy or your fingers.
Precise massage strokes
Lean against a wall, then bend and straighten your knees, making small up and down movements.
Press up against a wall with the ball in between, then lift your elbow repeatedly.
Muscles: Pectoralis major and Sternalis
Massage the rest of the chest area using a hard ball.
Most of the time, painful spots can be found in the area of the sternum and in the middle of the chest.
Muscles: Biceps brachii and coracobrachialis
Switch to the front of your upper arm and massage your biceps using the Pressure-motion technique.
In which areas did the self-massage contribute most to alleviating your shoulder pain?
Always pay attention to how your body responds to the massage of certain muscles.
Focus mainly on the areas that provide the best results.
I hope this description of how to treat your pain has helped you.