Sore or Stiff Between the Shoulder Blades?
Are your shoulders sore from exercise or sitting hunched over your computer day in and day out? If so, what you’re actually feeling are the rhomboid major and minor muscles, which enable the shoulder blade to move. These muscles attach shoulder blades to the thoracic wall. The purpose of these muscles is to stabilize the shoulder blades, pulling them downward and together. These small muscles also help maintain proper posture and keep the shoulders from dropping forward. As a result of constant use, these muscles can easily become sore and tense, especially if you sit in a hunched or slouched position all day behind a desk.
Other Possible Causes Beyond Sitting at a Desk
In addition to postural causes, sore shoulders and painful shoulder blades can also be caused by a variety of conditions. A strain from physical activity, tendonitis from overuse, a pinched nerve, or shoulder-joint instability may also be the cause.
3 Stretches You Should Start Doing Now!
If your shoulder muscles have become sore and tense because of a lot of exertion or bad posture, you should try the following shoulder blade stretches to help alleviate your aches and pains.
1. Wall Stretch
The name for this stretch is a bit of a give away. It’s a very easy, but effective, stretch to complete and will help loosen your muscles.
You can do this first stretch one arm at a time or with both arms simultaneously. Face a flat wall in a standing position, while making sure that you are far enough from the wall so only your fingers come into contact with it. Now let your fingers climb up the wall while walking towards it slowly. Ultimately, this will raise your hands and stretch your fingers as far up as possible while you will be standing as close as you can to the wall.
2. Door Frame Stretch
This particular stretch concentrates on each side of the shoulder one at a time. This means you will have to complete this stretch on one side first, then repeat it on the other side. This way you will be able to equally stretch both sides. Stand in an open doorway and raise your arm at 90 degree angles out from your sides. Position your arms like goal posts, with your forearms pointing upwards at a 90-degree angle from your upper arm. The vertical part of your arm should be placed against the door-frame. Lean forward and take really gentle half steps. This stretch can be beneficial not only for curing pain between your shoulder blades but also for stretching out your chest and upper back.
3. Overhead Arm Stretch
This is probably one of my favorite shoulder stretches as it is one of the best quick fixes to relieve tension in your shoulders and get rid of some of that stiffness. Basically you take each arm one at a time and raise it above your head. Then bend the arm at the elbow so that your hand and forearm go behind your head and touch your opposite shoulder. The more you can push your elbow in and slide your hand down your upper back, the more you will feel this stretch.
The main benefits of this exercise is to stretch the posterior deltoid muscle, together with the triceps. Once you have done this for one side, make sure you also stretch the other side to ensure they are stretched evenly.
The #1 Danger that Makes it Worse:
Of course, if you have a high level of pain, it may indicate something more serious, so don’t ignore your body. If you are in pain, you should see a medical practitioner. We are experts at treating Shoulder Pain.
Best Treatment Options for Fast Relief:
Revolutionary FDA-Approved Healing Modalities are offered at Kauai Therapy & Wellness. Along with physical therapy, these get to the root of the problem, not just mask the pain.
830 Cold Laser :
The 830Laser sends light (photons) into your injured tissues and can penetrate 2 inches without being absorbed by the skin, fat, or blood. No heat is generated so it is safe for use anywhere* on the body. Once the photons find the injured tissues, they stimulate and energize the cells to repair and strengthen at a remarkably fast rate. This treatment does NOT wear off like most medicines, electrical stimulation, heat or ice. Click Here for More Info
BioQPulse (Acupuncture Without Needles):
This revolutionary device sends low-level electromagnetic pulses to stimulate reflex and pressure points in your body and penetrates deep into your muscles, nerves, and joints. This helps to increase blood flow, boost energy production (ATP), and normalize painful nerves. Click Here for More info
Do you suffer from Shoulder Pain, Injury, or Weakness & Interested in Becoming a Patient of Ours? Meet one of our shoulder experts: Give us a Call: (808) 333-3688