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Shoulder/shoulder blade area stretching?

emaybe
emaybe Posts: 187 Member
edited November 2024 in Fitness and Exercise
I keep getting this tightness in my back on the left, between the shoulder blade and the spine and up through the shoulder and a little bit of my neck (all on the same side). I have tried every stretch I know of (which isn't many, admittedly) to relax this thing, but it persists. It'll go away after a day or two, but if I have a workout + work day (I have a physical job) it comes right back. I keep having to readjust my workout schedule because I don't want to strain it and that makes developing a routine difficult. I'm right hand dominant. Any suggestions or recommended stretches?

Replies

  • Meeka7707
    Meeka7707 Posts: 1 Member
    edited February 2016
    I really like the rabbit pose/stretch (http://www.yogabasics.com/asana/rabbit/). I think it targets the same area you're talking about - for me I get a really good stretch that feels like it's sort of coming from under my shoulder blade; the depth of the stretch can be controlled by either pulling a bit more with your arms or pushing your hips a little higher. I sit at a desk all day so this helps a lot.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited February 2016
    I had been in the same boat for years and all the stretching I tried seemed to piss it off and make it worse. For me it was caused by bad posture / desk job. I bought a chair with an arm rest to keep my elbow supported while using the computer mouse, that helped a ton, but what really made a difference was doing heavy weight back and shoulder exercises. So far it's been a year and my posture is much much better, the crackling in my right shoulder has been reduced significantly, and I don't feel that tightness and aching between my shoulder blades. I'm following a structured lifting program but the back and shoulder exercises I do are deadlifts, bent over rows or Tbar rows, cable rows, OHP, rear delt raises, side and front lateral raises, and face pulls.

    fixing a posture problem takes a long time, it's been my whole life of slouching, so I'm not surprised it's taking in excess of a year to correct.
  • RaeBeeBaby
    RaeBeeBaby Posts: 4,246 Member
    You might consider a visit to the chiropractor for a spinal adjustment. Could be a misalignment is causing repeat strain in the same area, especially if you have a physical job and are lifting things all the time.

    I pull a muscle in that area from time to time myself. Basically, I stretch and move as much as possible, even through the pain. Use icy hot, take a combo of ibuprofen + Tylenol (doctor recommended), ice it first sign of pain, then warm moist heat.

    I also find this YouTube yoga can be very helpful.

    https://www.youtube.com/watch?v=d6zJkHcjbWc
  • VryIrishGirl76
    VryIrishGirl76 Posts: 1,167 Member
    I've got the same issue
  • rileyes
    rileyes Posts: 1,406 Member
    Single-arm work may help with imbalances.
  • emaybe
    emaybe Posts: 187 Member
    Thank you guys! Gonna try that rabbit pose now... and I haven't been to the chiropractor since my carpal tunnel flare up, definitely time for another visit... :)
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited February 2016
    i use the trx to stretch my back and shoulder, also i use a band or rope or stick , hold each end of the rope or stick and rotate it behind you and move it all around. thats one of my favorite stretches. or i stand in a doorway with a hand on each side and step through the door. and i foam roll my upper back , or roll on a lacross ball.
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