Has reaching for your seatbelt or the top shelf at the grocery store left you wincing in pain lately? If so, a small shoulder muscle called the supraspinatus might be to blame.
This compact muscle sits under the trapezius, just above the bony ridge that runs along the top of your shoulder blade. It works quietly in the background to stabilize your arm whenever you reach up or out — but it can be prone to wear and tear. Luckily, if you have shoulder pain from a tense or sore supraspinatus, self-massage could help.
Below, we’ll cover five massage techniques to soothe the supraspinatus (and surrounding muscles), plus a few additional tips for relief.
What Is the Supraspinatus, and What Does It Do?
The supraspinatus is one of four muscles that make up the rotator cuff, the main muscle group that stabilizes and supports your shoulder joint. It’s a small, crucial muscle that sits deep under the trapezius, right above the bony shoulder blade ridge known as the scapular spine.
The supraspinatus helps anchor your humerus (upper arm bone) securely against the round, concave end of your shoulder blade, called the glenoid fossa. It also kicks into action any time you reach your arm upward or outward, meaning it’s especially active in those who work labor-intensive jobs or play arm-focused sports.
Causes of Supraspinatus Pain
Because we depend on the supraspinatus for so much — from lifting objects to stretching our arms above our heads — it’s common for it to end up tight and strained. Some main causes of supraspinatus pain include:
- Overuse from repetitive motions, like lifting weights, swinging a golf club, or throwing a ball
- Age-related wear and tear
- An acute injury (like a blow from a fall, or a muscle strain after lifting something heavy)
- Forward posture, which can strain the supraspinatus tendon
- More serious health conditions like tendinopathy, tendon tears, shoulder impingement, or shoulder instability
When To See Your Doctor
When you have supraspinatus pain (or shoulder pain in general), it can be tricky to figure out. While it’s often a simple case of overuse or wear and tear, there are times when a deeper underlying cause may be playing a role. Be sure to see your doctor if you notice:
- Swelling or redness near the pain site
- Pain that isn’t improving or is getting worse over time
- Reduced range of motion in your shoulder joint (i.e., you’re finding it difficult to lift your arm)
In addition, seek medical attention right away if you’re unable to move your shoulder, have intense pain, have experienced a sudden injury, or notice that your shoulder joint feels deformed or out of place.
How Can Massage Help Supraspinatus Pain?
If your shoulder has been aching due to overuse — or your first gym session in a few months — a gentle massage around the rotator cuff (with some extra focus on the supraspinatus itself) could bring some much-needed relief.
How does it work? Put simply, massage’s calming effects can trigger feel-good endorphins while soothing stress. In turn, it can indirectly soften pain perception and ease muscle tension that might be affecting your supraspinatus. Plus, many experts theorize that by stimulating nerve receptors, it might also temporarily interrupt pain signals.
The friction of massage can also warm up your muscle tissue, promoting blood flow and supporting healthy range of motion along the way. In a 2017 meta-analysis, massage was found to positively affect shoulder flexion (raising your arm forward) and abduction (lifting the arm out to the side).
Before Trying Supraspinatus Massage
Before you jump in and try supraspinatus massage, it’s important to note that it may not be right for everyone with shoulder pain. Avoid massage and check with a healthcare professional if you have:
- An acute injury that is currently inflamed, red, or swollen
- Had a recent surgery
- Shoulder pain that feels aggravated when touched
- A skin condition, open wounds, or bruising near the shoulder
- Shoulder tendinopathy, a shoulder tear, or any medical conditions affecting the shoulder
- Tingling or numbness, as this might signal nerve involvement
How To Massage the Supraspinatus: 5 Ways
Once you’re ready to start, here are five easy supraspinatus massage techniques to ease pain, boost mobility, and break up tension at home:
Hands-On Massage
The simplest way to soothe a sore supraspinatus? An easy hands-on massage to the rotator cuff region. While it’s true that the supraspinatus is under the trapezius muscle, gentle pressure to this area can still help improve blood flow, break up tense points, and provide some overall pain relief.
Here are the steps:
- Warm up the muscles by massaging the shoulder in light, circular motions. Start at the upper back, glide across the supraspinatus, and make your way to the front of the shoulder. Repeat for 30 seconds.
- Continue the motions down the upper arm, focusing on the triceps and biceps for 30 seconds more.
- Next, reach up over your shoulder to find the trapezius muscle — the dense, fan-shaped muscle between your neck and shoulder. Squeeze and hold this muscle for 3–5 seconds.
- Then, it’s time to focus on the supraspinatus. Start by finding the bony ridge above your shoulder blade.
- Glide your fingers just above this bone to find a small indentation of muscle. This is where your supraspinatus sits under the trapezius muscle.
- Begin to massage using light pressure and circular motions for 60 seconds.
- Optionally, you can use more moderate pressure to “fan out” the muscle tissue. Press with your fingers and glide out toward the shoulder. Repeat for 1–2 minutes more.
Cross Fiber Technique
Cross-fiber massage is a simple, targeted option that can help soothe pain and soreness near the edge of the supraspinatus. This technique involves just a few steps:
- Start by sitting upright in a comfortable position, and place your affected arm behind your back.
- Place one finger on top of the other, and press it onto the end of your shoulder.
- Gently move your fingers around until you feel a tender area.
- If you find a tender spot, begin to rub in short side-to-side strokes. The goal of this technique is to break up scar tissue or adhesions that may have formed near the supraspinatus.
- After a few seconds, the pain and tension should start to subside. (Tip: If it doesn’t ease up or feels worse after a few seconds, stop and avoid massage for now. This is often a sign that your shoulder needs more healing time before trying this technique.)
Foam Rolling
Although the supraspinatus is deep (and sometimes tough to reach), a small textured foam roller can work well for rolling it out. Foam rolling uses a technique called myofascial release — which involves firm, steady pressure to help ease pain and relieve tension in the connective tissue called fascia.
To roll out your supraspinatus, simply:
- Place a small foam roller horizontally between your shoulder and wall.
- Lower your body slightly, bending your legs so that your shoulder is angled toward the roller.
- Adjust your position to ensure the surface of the foam roller is pressing into the supraspinatus region (you may need to rotate backward a bit).
- Begin to roll up and down using short, quick, focused motions.
- Roll up and down 10 times, and rotate your body forward slightly to target another section of the muscle.
- Repeat until you reach the outer edge of the muscle.
For a visual tutorial, be sure to check out this video.
Massage Ball
Like foam rollers, massage balls also use myofascial release — with a bonus being that their smaller size can offer a more targeted massage. This result? It’s a bit easier to work into the narrow, indented area where the supraspinatus sits above the bony shoulder blade ridge.
First, grab a massage ball of your choice — a spiky massage ball, tennis ball, or even a golf ball can work. From there:
- Place the ball between your supraspinatus muscle and a wall.
- Cross your arms to lengthen your back muscles.
- Lean back with moderate pressure, and slowly shift your body back and forth to roll the ball over the supraspinatus.
- If you find an especially tight area or knot, pause and hold the pressure for 8–10 seconds to help it release.
- Roll for 2–3 minutes.
Body Massager
Manual shoulder massage can certainly come in handy. But if you’re looking for easier ways to calm an irritated supraspinatus, the right home tools can help. The MedMassager Body Massager, for example, is one trusted option that combines vibration and oscillation to target and soothe strained, sore muscles.
Its design also makes it easy to work on tense back muscles, whether or not you have a partner’s help. Here’s how:
- Turn the massager to a light setting.
- Place it behind your shoulder blade/trapezius region and a high-back chair or wall.
- Lean into it gently, allowing your muscles to soak up the vibrations.
- After 60 seconds, gradually increase the pressure as needed to work more deeply into the muscle tissue.
- Let the massager work into your muscles for a total of 5–10 minutes, adjusting it as needed to target different parts of the shoulder.
Extra Tips for More Self-Massage Relief
To get the most relief from your massage sessions, here are a few key tips to keep in mind:
- Start with gentle pressure. Since the supraspinatus is under the trapezius, you might be tempted to use intense pressure to reach it. However, starting gently can help you work up to the right pressure level for you — and avoid overworking the muscle.
- Mix in some heat. Applying a hot, damp towel can help loosen up the muscle tissue and boost circulation before you get started.
- Work on your posture between sessions. Poor posture can take a major toll on the supraspinatus, but massage can help you build bodily awareness that you can take with you all throughout the day. By keeping this awareness even after your sessions, you can better support your supraspinatus — and upper body — as a whole.
Common Questions and Answers
Curious about trying massage for supraspinatus pain but have questions about how it all works? Here are a few of the most frequently asked ones and their answers to help you get started:
Is Deep Tissue Massage Safe for the Supraspinatus Muscle?
In some cases, yes — deep tissue massage can be a good choice for the supraspinatus muscle. After all, it is a deep muscle, and deeper pressure can offer benefits like breaking up tightness, better mobility, and pain relief.
However, if you have a shoulder injury or health condition, it’s key to work with a professional massage therapist when trying deep tissue techniques.
How Often Should You Use Massage?
For everyday soreness, self-massage can be beneficial a few times per week — or even daily, if it feels good to you. The only exception to this is when you’re dealing with a health condition or injury like supraspinatus tendinopathy, which might require a gentler approach.
In situations like these, it’s best to check with a doctor and/or massage therapist to plan out the safest and most effective massage schedule for you.
Can Massage Help With Supraspinatus Pain Prevention?
For many, it can certainly make a positive difference! While massage on its own won’t guarantee the supraspinatus won’t ever become painful or injured, it can be a supportive tool in keeping the shoulder muscles healthy. Specifically, it can:
- Soothe tension in surrounding muscles, like the traps, deltoids, and other rotator cuff muscles. In turn, it can promote healthy body mechanics to help take some pressure off the supraspinatus.
- Support recovery between workouts by easing soreness and encouraging circulation.
- Help you build bodily awareness, which can mean noticing earlier when your posture is off, or when something feels suspiciously weak or tight.
Other Tips for Supraspinatus Pain Relief
To get even more relief (and help prevent the pain from coming back in the future), here are a few tips to try alongside your massage routine:
Stretches and Exercises
When it comes to muscle health and recovery, the right movements can be powerful. Exercising your supraspinatus muscles can boost blood flow and strength — and this can mean less pain and better function over time, especially if you stick with it. Some popular movements include:
Behind-the-Back Stretch
The behind-the-back stretch offers an easy way to gently mobilize and lengthen the supraspinatus muscles. Simply:
- Stand with upright posture, and place your left hand behind your back.
- Use your right hand to hold your left arm in place.
- Tilt your head to the right until you feel a stretch in your supraspinatus/trapezius muscles. Hold for 3–5 seconds.
- Repeat with the other side.
Side-Lying External Rotations
Side-lying external rotations are a simple, effective option for engaging and strengthening the rotator cuff. To try them:
- Grab a light dumbbell, and lie on your side with a towel tucked under your upper arm.
- With your arm bent and your elbow securely at your side, pick up the dumbbell.
- Slowly and mindfully rotate your arm upward to lift the dumbbell, using your shoulder’s rotation to power the movement.
- Repeat for 2–3 sets of 8–10 reps.
Other Treatments
Finally, if you’ve been dealing with a shoulder injury or health condition impacting the supraspinatus, it may be time to ask your doctor about treatments that can help. Some tried-and-true steps they might prescribe include:
- Cutting back on aggravating activities (like lifting or throwing)
- Using ice to manage inflammation
- Physical therapy to strengthen and improve range of motion
- Pain management tools like over-the-counter pain meds or steroid injections
- Surgery to repair damaged tissue, in more serious cases
The Takeaway
The supraspinatus is a small, mighty stabilizer in the rotator cuff — and it’s a common hotspot for aches and pains. Thankfully, if you have chronic tension or mild overuse pain in this busy muscle, massage can help ease soreness, restore mobility, and support your shoulder in feeling its best again.
Be sure to check with your doctor before getting started, as massage may not be right for certain injuries and conditions. Once you’ve got the OK, you can try manual massage, foam rolling, or working out tension with a massage ball. Or, for more effortless massage at home, you can opt for a trusted tool like those from MedMassager.
Pick up the MedMassager Body Massager today to get started, or learn more about how to use it for shoulder pain relief here.
