Levator Scapula stretch with a fixed shoulder
If you suffer with pain from your shoulder blade to the back of your neck it may be that your levator scapula muscle is tight. Fixing the shoulder blade by holding on to the underside of a chair can help you get a deeper stretch into the levator scapula. Take your head into forward flexion, and tilt your chin slightly towards the shoulder of the side you are stretching. Applying very gentle pressure with your free hand to the top of the head will deepen the stretch a little bit further. Combine this with other shoulder stretches to reduce tension and pain in the joint.
Latisimus Dorsi Self Massage Pin and Stretch Trigger Point Therapy Massage
Pins and Needles in your hand, fingertips and forearm may be coming from tension in your Latisimus Dorsi at the posterior part of your armpit.
Using some easy self-trigger point techniques you can work on releasing muscle tension and give the nerves passing through the area more room.
Tension between the Latisimus Dorsi and other rotator cuff muscles can limit the space for the radial, ulnar and median nerves as they travel through the upper arm to the hand and fingers.
Use your opposite thumb and forefingers to grip the flesh under your armpit and feel for sections that are hard and tight. Gently squeeze the mass until you reach a seven out of ten level of discomfort. Wait for the pain level to drop to four out of ten and then move on to a new section. Repeat for 2 to 3 minutes and a few times a day until your symptoms start to subside.
You can also grip the muscle adhesion and then elevate your shoulder to floss the fibres through your grip.
This will help to break down fascial adhesions, increase bloodflow, reduce muscle tension an allow more space for the nerves to pass through your armpit into your forearm, hand and fingers.
It may take a few weeks to see the benefits, so try to do a little bit each day.