10 Shoulder Blade Pain Relief Exercises Recommended by Dallas Specialists
DTX Sports Medicine Experts Recommend Ways to Stretch & Strengthen at Home
Shoulder blade pain is often the result of poor posture, muscle imbalances, misalignments in the spine or shoulder structure, and/or tension in the upper back and shoulders.
If not an acute injury, the first line of defense can be to target the shoulder girdle with therapeutic shoulder blade pain relief exercises that both stretch and strengthen the shoulder. The following exercises are designed to enhance stability, promote mobility, and improve posture, and all of them can be done at home.
Stretching Exercises
Child’s Pose
Child’s pose is a forward-bending stretch that can relieve stiffness and tension and promote better flexibility in several parts of the body, including the neck and shoulders. Begin by kneeling on the floor, sitting back on the heels with your knees widened to a range that provides a comfortable but active stretch. Reach your chest towards the ground and your arms straight out in front of you as if trying to touch the opposite wall. To activate the shoulders, press your hands into the ground and your seat against your heels. Hold for at least 30–60 seconds.
Puppy Pose
Another shoulder-friendly yoga pose resembles a puppy’s stretch after a good nap and is great for stretching the spine, shoulders, upper back and arms. Begin on your hands and knees in a tabletop position, with your shoulders stacked over your wrists and hips over your knees. Slowly walk your hands forward as you lower your chest toward the ground while keeping your hips high. Play with the placement of your head, either forehead against the floor with your chin tucked against your chest, or with your head tilted up and your chin resting on the ground to find the most comfortable stretch for you. If you hold the position for at least 30 seconds, you not only will stretch the back upper body, but may find relaxation as well.
Thread the Needle
This stretch provides a gentle spinal twist that can also alleviate pain in the neck and in between the shoulder blades. From a tabletop position on your hands and knees, slide your right arm under the trunk of your body toward the opposite arm, and rest your right shoulder and ear as close to the ground as possible while gazing to the left. Hold for 20–30 seconds before repeating on the other side. For an increased stretch, reach the stabilizing arm straight overhead and press your fingertips into the ground/floor.
Cross-Body Shoulder Stretch
To lengthen the rear deltoids and the muscles of the upper back, reach one arm across the front of your body and apply gentle pressure against the wrist with the opposite hand (to press the arm closer to the body.) Hold for 30 seconds per side.
Doorway Chest Stretch
A great stretch for opening the chest and correcting posture, the doorway chest stretch involves standing in a doorway with arms pressing firmly against the doorframe and gently leaning the body forward. Try to hold the position for 20–30 seconds.
Strengthening Exercises
Scapular Squeezes
This easy strengthening exercise builds stability in the scapula (shoulder blades) and can be done sitting or standing erect. Imagine squeezing and holding an imaginary tennis ball between the shoulder blades for five seconds at a time. Release for a few seconds, and repeat 10–15 times, holding the squeeze each time.
Wall Angels
Stand with your back and heels against a wall and your arms bent at 90 degrees (in a goalpost position). Try to place your elbows as close to the wall as possible and, with resistance, slowly raise and lower them like you’re making a snow angel. Repeat 10–15 times for three sets. When done correctly, wall angels can encourage scapular mobility and help improve your posture.
Prone Y-T-I Raises
This mid-back and shoulder blade exercise is simple but effective. Lie face down with your legs together on the floor, bed or bench and raise your arms in positions that resemble the letters Y, T and I. Hold each “letter” for two to three seconds for two to three sets of 10 reps.
Mobility Exercises
Thoracic Spine Foam Rolling
Foam rolling is a great way to relieve tension in many parts of the body, including the upper spine and shoulder area. Lie on your back with your knees bent and feet against the floor. Place a foam roller under your upper spine. Pressing your feet into the ground, gently roll back and forth across the foam roller for one to two minutes to release constrictions.
Cat-Cow Stretch
On your hands and knees in a tabletop position with your palms directly under your shoulders and your knees directly under your hips, alternate between slowly arching your spine (cat) and dipping your spine (cow) for 10–15 gentle reps. Press your palms firmly into the ground throughout the movement. This easy movement, when gently repeated, can increase overall spine and scapular mobility.
If at any time an at-home exercise causes more pain or discomfort, it may be time for a professional consultation.
DTX Sports Medicine can help with identifying which exercises are right for you and ensure you have the correct technique. Based on your ability to perform the prescribed tasks, we can offer modifications or progressions to meet you where you are.
If a patient needs to go beyond at-home exercise therapy, we may recommend one or more treatment modalities, including manual or instrument-assisted chiropractic adjustment, deep tissue massage, therapeutic tension release, among others.
Addressing shoulder blade pain through sports chiropractic care begins with a thorough assessment of the entire upper body, including the spine, shoulders and posture to pinpoint the exact cause of pain. Contact DTX Sports Medicine to discuss the many ways sports chiropractic care can restore proper alignment, enhance mobility and reduce tension causing shoulder blade pain.
Customer Testimonials
“After 6 years of constant shoulder and neck pain, I am finally seeing MAJOR relief!! I saw Dr. Roisin Lyons and her attention to detail and level of care was unmatched. Even though we knew what the primary injury was, she did her due diligence and made sure the injury didn't affect anything else. Go see Dr. Lyons at DTX!!!” Written on Google Reviews by Ashton D.
“Awesome experience at Dynamic Sports Medicine! Went in with a shoulder that had been bothering me for years and I’ve finally got relief! I have only been for three visits and am throwing without pain anymore.” Written on Google Reviews by Brian B.
