These exercises for pain between the shoulder blades complement the blog we wrote about pain between shoulder blades. We recommend reading this blog first before starting the exercises, because understanding the causes of pain between the shoulder blades is crucial if you want to get rid of this pain. The exercises described below are good general exercises for pain between the shoulder blades, but your chiropractor may recommend specific exercises in addition to these in addition to your treatment plan.
A chiropractor helps with pain between the shoulder blades.
Below is a comprehensive overview of effective exercises that can help with pain between the shoulder blades. Besides the description of each exercise, you will also find a video for clarification. All these exercises focus on strengthening and relaxing the muscles in the upper back, improving posture and reducing muscle tension.
8 exercises for pain between the shoulder blades with explanations and videos
1. Cat-Cow Stretch
This is a simple yoga exercise that helps mobilise the spine and reduce tension in the back.
Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Inhale and lower your belly while lifting your head and tailbone (Cow pose). Exhale and round your back, bringing your chin to your chest and stretching your spine (Cat pose). Repeat 10 to 15 times at a gentle pace.
2. Child's Pose (Balasana)
This yoga pose helps to relax the shoulder blades and stretch the upper back.
Sit on your knees with your toes back and your knees slightly apart. Bend forward and extend your arms forward on the floor, bringing your forehead to the mat. Hold the position for 30 seconds to 1 minute while taking deep breaths.
3. Squeezing shoulder blades together (Scapular Retraction)
This exercise strengthens the muscles between the shoulder blades and helps to develop better posture.
Stand upright or sit on a chair with your back straight. Pull your shoulder blades together, as if trying to hold a pencil between your shoulder blades. Hold the position for 5 seconds and then release. Repeat 10 to 15 times.
4. Stretch at a doorway
This stretch targets the pectoral muscles, which are often shortened in people with shoulder pain, and helps reduce tension in the shoulder blades.
Stand in a doorway and place your forearms on the doorframe so that your elbows make a 90-degree angle. Step forward one foot and gently lean forward until you feel a slight stretch in your chest. Hold this position for 20 to 30 seconds and repeat 3 times.
5. Upper Trapezius Stretch
The trapezius muscles, which extend from your neck to your shoulders and back, can often become stiff. This stretch helps relieve tension in those muscles.
Sit or stand up straight. Place your right hand on the side of your head and gently pull your head to the right, feeling a slight stretch on the left side of your neck. Hold the stretch for 20 to 30 seconds and repeat on the other side. Perform 3 repetitions per side.
6. Thoracic Spine Rotation (Spinal Twist)
This rotation exercise is good for loosening the upper back and can help reduce stiffness between the shoulder blades.
Sit with your legs crossed or in a chair with your feet on the floor. Turn your upper body to the right while placing your left hand on your right knee and your right hand behind you on the floor or the back of the chair. Hold this position for 15 to 20 seconds and then switch sides. Repeat 3 times per side.
7. Rhomboid Stretch
8. Wall Angels
This exercise improves shoulder mobility and strengthens the muscles around the shoulder blades.
Stand with your back against the wall and your feet slightly off the wall. Press your back, shoulder blades, and arms against the wall. Slowly move your arms up and down against the wall, as if making a snow angel. Repeat 10 to 15 times without taking your back or shoulders off the wall.
Exercises pain between shoulder blades to complement course at chiropractor
These exercises for pain between the shoulder blades can help reduce pain by strengthening muscles and releasing tension. Start slowly and increase the intensity as your muscles get stronger. As mentioned earlier, it is wise to first this blog read first before starting the exercises, as understanding the causes of pain between the shoulder blades is crucial if you want to get rid of this pain.
If you suffer from pain between the shoulder blades, we advise you to find a chiropractor near you. Wondering what exactly a chiropractor does and whether a chiropractor is the best choice in your situation? Then read more about it here!
