S B Coaches College - Semi-Homemade Massage Strategies for the Shoulder and Elbow




		Semi-Homemade Massage Strategies for the Shoulder and Elbow *Joe Bonyai, CSCS*

Foam rollers are a very practical massage tool for targeting large, superficial tissue. However, the size and design of foam rollers and other massage gadgets limit their efficacy. Other areas of the body especially surrounding the shoulder girdle need other implements to reach smaller, elusive tissue. Tennis ball peanuts (two tennis balls taped together), individual tennis or lacrosse balls and The Armaid provide can provide effective soft tissue treatment to improvement shoulder and arm health.

T-Spine Peanut Mobility: The tennis ball peanut is placed perpendicular to the vertebral column at any level of the thoracic spine. My athletes usually begin with the peanut aligned below the inferior angles of the scapulae. The athlete will perform a series of exercises, and then move the peanut up the spine in between the scapulae.

I explain the peanut to my athletes simply as “foam rolling” for the muscles in between the shoulder blades. Most people can relate to the tension and knots that accumulate around the upper back musculature and who doesn’t like a good shoulder and back massage?

Of course, the peanut’s more than a massage tool. More importantly, the peanut is used for mobilization of the thoracic spine. Handedness, repetitive movement patterns and a kyphotic posture will lead to trigger points and some dense fascia that needs to be released in order for the T-spine to extend and rotate properly. Whether the athlete crunches, rocks or rolls, they should do so at many levels of the T-spine. Neglecting one area of the T-spine may force another segment to compensate for its lack of mobility, which consequently could lead to injury. Multi-segmental mobilization restores the length-tension properties of the “supporting cast” around the spine. The smaller musculotendinous structures closest to the spine are dense with proprioceptive cells. The central nervous system relies desperately on proper length-tension relationships of these structures in order to provide feedback for movement.

Another benefit of the peanut is its ability to coordinate a mind-muscle connection to the lower and middle traps. You could refer to this as “innervation through palpation”. While the athlete performs protraction-retraction, flexion-extension and alternating versions supine on the peanut, have them squeeze their shoulder blades lightly at the end range of motion in order for them to feel the muscles between the shoulder blades contract into the ball. Most of us use this principle in other ways. Sometimes a knuckle to the glute medius will get your athletes to “find it” faster than any cue. The peanut provides a way of developing this connection.

Tennis/Lacrosse Ball: In the front of the shoulder, a tennis or lacrosse ball can be used to calm down an overactive pec minor. An aggressive pec minor will pull the anterior tip of the acromion caudally, limiting space for the head of the humerus to move and anterior structures to breath.

In the back of the shoulder, a tennis or lacrosse ball can be used to alleviate an overactive deltoid and tight posterior capsule. The combination of each will force the head of the humerus to shift forward and up. In overhead athletes, the posterior shoulder is an area of high decelerative-eccentric stress, leading to dense, tight tissue.

The Armaid: This is the most practical piece of equipment I could find that targets the tissues surrounding the elbow joint. Soft tissue work can immediately relieve aches and stress around the elbow. As a baseball player, I had seasonal elbow issues every winter and early spring from high school to my freshman year in college. I bought the Armaid as a last resort. It got to the point where I couldn’t hold onto a glove, bat or ball by the end of practice. In retrospect, a few too many sets of preacher curls and wrist rollers probably laid down the oversized Chinese finger trap of fascia from my forearm to my biceps. I worked with the Armaid for one week and I was pain free, coach’s honor. My pitchers love it, especially for its ability to target the tight tissue on the medial side of the elbow, which can be inflamed, full of scar tissue and downright angry. Although soft tissue work will provide relief, athletes and trainers should look up the chain towards the shoulder and core to find the root of the problem.

Exercises:

T-Spine Peanut

Crunch: Keeping the abs pulled in slightly, tuck your chin and crunch. Allow your head to return to floor between each rep.

Protraction Retraction

Protraction-Retraction: 1) Push your finger tips towards the ceiling. 2) Retract your shoulder blades “around” the ball.

No Rock Rock (Notice right hand lower than left)

Alternate Protraction-Retraction/Shoulder Rock: Retract one shoulder blade as you protract the other.

Flexion-Extension: Arms straight, palms facing each other. Flex as far as comfortable.

Alternate Flexion/Extension: If the athlete is able to get their hands to the ground, have them push into the ground in order for them to feel the mid/lower traps “jump” into the peanut.

Pec minor & Co.: I keep the palm facing the ground in order to keep the anterior structures “open for attention”.

Posterior-Capsule: Basic side-lying external rotation-stretch the ball underneath the shoulder.

The Armaid: There is a set of three plastic balls one side and a soft foam roll on the other. Either way, it can adjust to the comfort level of the athlete. Push/pull your arm in and out to massage the tissue above and below the elbow.

No Armaid? Use a lacrosse ball to roll along the forearm and up to the elbow.

Joe Bonyai is currently an assistant strength and conditioning coach at Springfield College in Springfield, MA where he is completing his Master’s degree in Exercise Science and Sports Studies with a focus in Strength and Conditioning. Prior to attending Springfield, Joe graduated from Gettysburg College with a Bachelor of Arts degree in Health Sciences. At Gettysburg, Joe was a four year starter on the baseball team where he earned first-team all conference and academic all-American honors. Prior to attending Springfield, Joe completed full-semester internships at Velocity Sports Performance and Athletes’ Performance in Tempe, AZ. Joe is certified through the National Strength and Conditioning Association. Joe can be contacted at jbonyai@spfldcol.edu.