Serratus posterior superior

[Shion]

I have identified this muscle as being the bane of my existence.

I know posting links is generally frowned upon, but this page explains everything I would otherwise type out: Serratus Posterior Superior - Quiet Shoulder Destroyer - Bodybuilding.com Forums

It is a longish read, but everything he explains applies to me. The following site shows the muscle's location and referred pain: Serratus Posterior Trigger Points

On top of the referred pain shown here, I also get pain up the right side of my neck and over my skull. At its worst, it feels like a cold hand and fingers just resting on the right side of my head.

Rolling has helped tremendously, but the pain still remains. It does not bother me particularly in the weight room, although the pain seemed to subside and be easier to handle after I took flat bench press out of my program.

My question is, has anyone else here had experience with pathology of this muscle? If so, were you able to get rid of it? As I mentioned, I have been rolling, and this helps a lot, although the relief is only temporary. It always comes back.

Any help or feedback would be appreciated.

[Dave Longley]

That bodybuilding dot com thread helped me a ton.

I got a lacrosse ball and made myself squeal. It sorted it out and I do it now and again to keep it tip top. Not had a problem since. *edit* what I mean by this, is that it was really, really painful, and it's never gotten close to that level of pain since. I literally had pain with any breath. Awful.

Flat bench and BJJ seemed to be what made it worse, I just lowered my bench weight to something I could easily do sets of 10 with, using perfect form.

One more thing: it only really becomes an issue when I'm losing weight. Once I starred eating a caloric surplus again, it helped.

[Shion]

Geez, for me it's never gotten to the point where simple breaths hurt. If I take a very deep breath and try to keep on inhaling even when my lungs are full, that's when I feel it. Otherwise, it's a constant, deep dull ache that runs from the right side of the spine at about the height of T8 (this dermatome also matches the referred pain almost perfectly) over my rear delt, triceps, underside of my forearm, bottom half of my palm, and my ring and pinky fingers.

Relief comes from rolling, stretching my shoulder rotators, rear delt and triceps, and extending and locking my arms overhead as far up as I can. Aside from the bench, did you change anything else about your training? I started doing snatch grip DLs for other reasons and noticed an improvement in this situation as a side effect. I've been considering heading to a physio with a grudge for some time, but if you tell me you were able to get rid of it using the lacrosse ball then I'll just keep at it. My theracane has also helped a lot.

[hollismb]

Geez, for me it's never gotten to the point where simple breaths hurt. If I take a very deep breath and try to keep on inhaling even when my lungs are full, that's when I feel it. Otherwise, it's a constant, deep dull ache that runs from the right side of the spine at about the height of T8 (this dermatome also matches the referred pain almost perfectly) over my rear delt, triceps, underside of my forearm, bottom half of my palm, and my ring and pinky fingers.

Relief comes from rolling, stretching my shoulder rotators, rear delt and triceps, and extending and locking my arms overhead as far up as I can. Aside from the bench, did you change anything else about your training? I started doing snatch grip DLs for other reasons and noticed an improvement in this situation as a side effect. I've been considering heading to a physio with a grudge for some time, but if you tell me you were able to get rid of it using the lacrosse ball then I'll just keep at it. My theracane has also helped a lot.

The lacrosse ball does indeed help better than a foam roller. Have you considered finding a good sports massage person? They'll get you fixed up far better than anything you can do to yourself. A PT probably won't do anything for you other than give you silly band exercises.

[Dave Longley]

All I changed was flat bench and when I couldn't breathe very will I did front squats.

It probably would've cleared up quicker had I took time off BJJ.

Eating lots made it eventually go away.

I'm currently on a diet and its being managed by the lacrosse ball.

[Shion]

Thank you both for your help and feedback.

I have scheduled an appointment with a massage therapist for next Monday. I hope she is very strong and very hateful.

[hollismb]

Thank you both for your help and feedback.

I have scheduled an appointment with a massage therapist for next Monday. I hope she is very strong and very hateful.

To be clear, there is a huge difference between getting a regular massage and an actual 'sports massage'. What type of massage therapist did you book the appt with?

[Shion]

Oh I know. I specifically looked for someone with experience working with athletes and the like.