How to Stretch and Self-Massage Serratus Posterior​ Trigger Points

Have you ever felt a dull pain deep in your shoulder blade when taking a deep breath? Or experienced discomfort in your shoulders, elbows, or even wrists after exercise?

These symptoms might be related to a lesser-known muscle—the Serratus Posterior.

How Does The Serratus Posterior Muscle Assist in Breathing?

The serratus posterior muscles belong to the intermediate layer of back muscles and consist of the serratus posterior superior and serratus posterior inferior.

Unlike the rhomboid muscles, they do not directly attach to the scapula but instead pass beneath it, connecting the spine to the upper ribs (serratus posterior superior) and the lower ribs (serratus posterior inferior).

During breathing, these muscles elevate or depress the ribs to aid in lung expansion, allowing more air to enter while maintaining thoracic stability.

Trigger Points in the Serratus Posterior Superior​​

The serratus posterior superior may develop trigger points in this area due to poor posture or muscle misuse, contributing to myofascial pain syndrome.

Trigger points are hyperirritable nodules within the muscle that can cause localized or referred pain.

In contrast, pain associated with the ​​serratus posterior inferior​​ is typically localized to the lower back or ribcage area and does not follow a referred pain pattern.

Symptoms of serratus posterior superior trigger points include:

Typical Symptoms: Deep pain in the shoulder blade, exacerbated during inhalation.

Referred Pain Areas: Back of the shoulder, elbow, wrist (pinky side), hand, and occasionally the back of the upper arm, forearm, and chest.

Trigger points are often caused by:

• Abnormal Breathing Patterns: Such as forceful breathing during exercise or habitual chest breathing.
• Respiratory Conditions: Asthma, bronchitis, pneumonia, emphysema, and other conditions that require excessive effort to breathe.
• Chronic Coughing: Smoking or other causes of persistent coughing can also trigger these points.

​​Common Methods to Relieve Tightness in the Serratus Posterior Muscles​​

Relieving tension in the serratus posterior muscles typically involves two approaches: ​​stretching​​ and ​​massage​​.

While various tools can assist, some options are more effective than others.

Here, we’ll introduce a method that combines both techniques using ​​The Wedge​​, a tool designed to simplify and enhance efficiency.

Releasing Strain Serratus Posterior Muscles​​

We will use the ​​Wedge​​. It is easier and less strenuous compared to massage balls.

This process is divided into two steps: first, releasing the ​​serratus posterior superior​​, followed by the ​​serratus posterior inferior​​.

We will showcase an integrated approach utilizing the Wedge to synergize stretching and massage therapy, effectively consolidating release modalities to maximize time efficiency.

How to Stretch Serratus Posterior Superior

The advantage of this tool is that you don't need to specifically locate this muscle - simply align the Wedge with your upper back and lie down.

Steps:

• Stand with your feet flat on the ground.
• Raise your right arm upward and backward, holding for 3 seconds when you feel tension in your mid-back.
• Return your right arm to the starting position and repeat with your left arm.
• Repeat 10 times on each side.

Advanced Technique: Straighten your knees to increase lower back control and enhance the stretch.

How to Release Serratus Posterior Inferior

Move the Wedge toward your feet and align it with your mid-to-lower back.

Steps:

• Lie on your back with your feet on the ground and lift your hips.
• Rotate your torso to the right, supporting your head with your left hand and relaxing your right arm.
• Use your legs to push, pressing your right shoulder blade against a device for 20–30 seconds.
• Switch sides and repeat on the left shoulder blade.

Precautions: Maintain tension in the rotator cuff muscles and avoid excessive force.

At-Home Serratus Posterior Relief with a Wedge

Tired of dealing with tight, achy serratus posterior muscles? Discover how a Wedge can become your go-to solution for targeted self-massage at home.

Designed by a physical therapist specializing in muscular rehabilitation, this ergonomic tool mimics the focused pressure of professional hands-on therapy. Unlike generic massage devices, its unique ridged surface automatically identifies tension points in these deep back muscles—no guesswork required.

Here’s how it works: Position the Wedge beneath your upper back while lying down, allowing your body’s natural weight to activate controlled compression. This method delivers precise trigger point release, breaking up stubborn knots while stimulating blood flow to accelerate healing.

Boost results by integrating gentle rotational stretches immediately after each session. The synergy of pressure therapy and movement not only reduces discomfort faster than isolated techniques but also restores flexibility for long-term muscular balance.

Ideal for office workers, athletes, or anyone seeking drug-free pain management, this two-step approach promotes recovery without leaving your living room.

Serratus Posterior Superior vs. Rhomboid Muscles: A Comparison

Both the serratus posterior superior and rhomboid muscles connect to the spine, but their insertion points differ:

the serratus posterior superior attaches to the ribs, while the rhomboids attach to the shoulder blade. Their functions also differ: the serratus posterior superior primarily aids breathing, while the rhomboids stabilize the shoulder blade.

In terms of trigger point symptoms, both can cause pain in the shoulder blade region, but the serratus posterior superior’s pain is deeper and more closely related to breathing.

Though small, the serratus posterior superior plays an indispensable role in breathing. However, when trigger points develop, it can cause widespread pain and affect quality of life. By understanding its functions, recognizing trigger point symptoms, and performing targeted rehabilitation exercises, you can effectively alleviate related pain and restore healthy breathing patterns.