question about the Supraspinatus muscle

[Mon]

The 2 dots are where the muscle is located. How do you actually stretch this muscle? When I do the hand behind back stretch against the doorway (pushing elbow away from doorway), I feel the stretch in the infras/teres minor muscle. How can I feel it in this specific muscle and how do I actually massage this muscle correctly? I am trying to understand what the person at the site I was on is saying in bold is saying. What do they mean by this?

The Supraspinatus lifts the arm and works with the other three rotator cuff muscles to hold the shoulder together. Trigger points in this muscle will make your arm painful and weak, as well as making any overhead movements painful or impossible. It is located right at the top of the shoulder blade.

To massage this muscle, reach down and to the opposite hip with the arm connected to the shoulder you are massaging. This will shift the shoulder blade and give you access to the muscle. Use a tennis ball, Theracane, or other massage tool to reach the muscle. If you do not even have a tennis or other hard ball handy (to put in a sock and lean on against a wall) find a corner, such as in a doorway, in your house. You can press this muscle and others in your shoulder against the sharp angle of the corner if you have no other means of massaging it.

[mpipes]

Let's start with this:

Why do you feel you need to stretch or massage it?

Are you having issues directly related to them? Generally, they are not the cause of problems. They're small and not strong so if you have a pain there, it's the other much larger muscles in the area causing it. When other muscles are tight/imbalanced, it can keep tension on the supras and since they're easily overpowered, they inflame.

Massage/stretch *everything else* - rest the supras.

[Mon]

I am massaging the upper trapz like crazy. I do it every day. the muscles above my shoulder blades and top of my shoulders. Not staying loose. It keeps reaggravating and the muscles are very tight and I can feel the knotts when I use my shoulders or have them at rest. It is not really pain I feel. It feels like my right shoulder has something heavy on it. Its the muscles right above my shoulder blades, which is the upper trapz, supraspinatus, and levator scapulae, and scalenes.

I want to start feeling loose here and keep it that way. I massage with a theracane all the time and then the feeling just comes back over and over again. same exact thing happens when I see a chiropractor. Thats why I havent gone back there because I feel good after and then the muscles reaggravate and tighten up again. My left side is starting to get tighter too as I am working out. I cant even touch my finger tips with my left arm as the bottom up trying to touch my fingers on the top hand of the right arm like I used to (used to be able to do it barely within like 10 seconds crawling my hand up the back of my back). My right side used to have burning pain feeling when I tried reaching my left finger tips, but now no pain..just tightness and feels like a rock is stoping me from going further (both sides, right side worse). the behind the back stretch tests shoulder flexibility and its very poor on the right side, and just poor on the left side.