Chest Muscle Massage: Yoga Techniques for Rounded Shoulders, Hunched Back, and Weak Arms | Tapas Yoga HK
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Massage chest muscles to improve shoulder and back issues, increasing body flexibility and comfort.
Chest Muscle Massage
Do you have rounded shoulders, hunched back, internally rotated shoulders, or weak grip? These issues usually come from maintaining the same position for long periods while using computers, phones, or studying.
If you've tried back and arm stretches without improvement, tight chest muscles might be the cause. Try massaging them to release the tension.
Finding Trigger Points:
Trigger points are pain points on skeletal muscles - these points may feel like noticeable knots in tense muscles.
- Lower, middle, and upper pectoralis major and pectoralis minor are located approximately 3-4 finger widths below the collarbone and above the nipple. In the video, X marks show where trigger points commonly appear on these muscles. (Note: trigger point locations may vary for each person depending on their current condition.)
- Subclavius sits directly under the collarbone, with the trigger point located below the sternal end of the collarbone.
Massage Methods:
- Using fingers: Make circular motions on trigger points or apply sustained pressure.
- Using a massage ball: Make circular motions on trigger points or hold with pressure.
- Try leaning against a wall or lying face down, placing a yoga block underneath, then putting the massage ball on the yoga block. This method provides deeper pressure than using fingers alone.
Important Notes:
- When pressing trigger points, pain may not only be felt in the shoulder and chest but may also radiate to the collarbone, upper arm, forearm, and fingers.
- Don't hold pressure on trigger points for too long. Try switching positions approximately every 2-3 minutes to reduce bruising risk.
Hope these tips help you!
Reference: "Trail Guide to the Body's: Quick Reference to Trigger Points"
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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