Shoulder blade stretches are incredibly soothing.
Here, physical therapists share their favorite stretches for shoulder pain relief.
But first: What causes shoulder blade stiffness?
Repeatedly being hunched over a phone or a computer… causes your muscle tissues to stiffen over time.
So its a slow and steady accumulation of tightness inside of the muscle.
Pain between the shoulder blades is by far the most common condition that we treat.
Eric Owens, musculoskeletal expert
Why is shoulder blade mobility important?
Thats not to say shoulder blade stretches arent beneficial, though.
Certain stretches combined with targeted pressure can really help.
Improve shoulder mobility with these shoulder blade stretches and techniques
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Avoid dynamic pressure, since this can damage the tissue and make you feel worse, Owens says.
Repeat the same technique on your trapezius muscles too.
physical therapist and co-founder ofBody Evolved, a stretching and physical therapy studio in New York City
With each area, work both sides so that you have balance within your body.
Lacrosse balls are wonderful to stretch everything in your scapula area out and really dig in, he says.
Doorway stretch
The doorway stretch is one of the most popular upper back stretches forshoulder pain relief.
It improves flexibility, stretches your chest muscles, and relieves tension in your shoulder blades.
Gently lean forward, feeling the stretch across your chest and shoulder blades, she instructs.
It helps counteract forward-slouching posture, she says.
Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder.
It targets and strengthens the upper back and shoulder muscles, promoting flexibility and reducing stiffness, she adds.
To perform it, stand upright with one arm across your body.
Bend your arm at 90 degrees and pull your elbow toward your opposite shoulder.
Stand with your knees bent; cross your arms over and grab the back of your knees.
If standing feels unsteady, you’ve got the option to also perform this exercise seated.
This move promotes internal and external shoulder rotation, enhancing mobility overall.
Over the years, you may have lost the ability to do so.
Thats a sign of lessened mobilitybut its not something you cant work to regain.
To do so, place one hand behind your back and reach up between your shoulder blades.
As it becomes easier, consider adding a strap to the mix.
As this becomes easier, youll eventually be able to reach your hands together once more.
This move lengthens your spine and relaxes your back and shoulder muscles.
It relaxes and stretches the entire back, including the shoulder blades, DiMarzo says.
Lower your chest towards the floor, feeling a stretch across your shoulders and upper back.
It encourages spine alignment and reduces tension in the shoulder region, she says.
Heat does nothing to loosen up tightness within your muscle tissue, he says.
If the area becomes inflamed, ice can help with some of the inflammation.
That said, he notes that an ice pack is only going to give you temporary relief.
We have to remove the accumulation of tightness that occurs in your tissue over years, says Owens.
Once we remove it, periodic pressure into the tissue will help to keep it pliable.
The model that we use to prevent stiffness is nonexistent.
Then, when people hit, say, 40-years-old, they get stiff, he says.
Then, commit to a daily or weekly (depending on your level of muscle tightness) stretching routine.
When youre at work, he says that moving around during the day can help, too.
Change positions when youre at work.
If youre working for eight hours, try a standing desk and walking around, he says.
Its important to not stay in one position for too long.
FAQ
1.
What are the best stretches for shoulder blade pain?
Learn how to do themand more!above.
How often should I perform shoulder blade stretches?
A good starting point is three to seven times per week, according toHarvard Health Publishing.
However, everyone is different, so do what feels good for you.
Can shoulder blade stretches help improve posture?
This includes stretching your shoulders.
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