7 Exercises to Prevent Shoulder Blade Pain
In today's modern world, it is difficult to
avoid using the many technological means that surround us - computers,
tablets, and smartphones. These devices can harm our body without our
realizing it because of our daily and vigorous use of them. So, along
with the great dependence we have on these devices, we are susceptible
to various physical injuries starting from headaches and eye pain all
the way to dizziness, back, neck, and shoulder pain.
Those among us who suffer from shoulder
pain know how intolerable it is and how difficult it is to cope with.
Therefore, if you suffer from pain in the shoulder blades, or use so
much technology that you’re at risk of suffering from it, it is very
important that you familiarize yourself with the following exercises
that will ease your pain and help prevent it from coming back again.
1. Release painful points between the
shoulder blades
The first thing you have to do is to relieve the sore spots in the
shoulder blades and their surroundings. Using a tennis ball you will
find the soft spot where you feel the pain and exert pressure on it.
* Lie on your back and place a tennis ball between your shoulder
blades.
* Find the sore and painful spot, now leave the ball at this point and
apply pressure with your body.
* Hold yourself at this point for about 30 seconds (without moving
from side to side or up and down).
* Find the next sore spot and repeat the action.
2. Stretching the shoulder blades
After we have slightly massaged the area of the shoulder blades and the
points of pain, we will move to a stretch that works on rhomboid and
deltoid muscles and will help you reduce stress and ease the tension in
the shoulder area.
* Place your right elbow on your left elbow.
* Take your left hand and intertwine it around your right hand.
* Pull your left hand toward you until you feel a stretch in your
upper back.
* Hold the stretch for 20-30 seconds.
* Switch hands and repeat the exercise.
3. Stretching the trapezoid muscles
You probably don’t keep your back straight throughout the day, the
trapezius muscles will often be tense and may radiate pain towards the
shoulder area. Therefore, this stretch is very important in order to
correct the damage of the position you are in most of the day and to
avoid pain in the shoulder area.
* Stand or sit while making sure to keep your back straight.
* Place your right hand on the left side of your head.
* Pull your head toward your right shoulder slowly until you feel a
stretch.
* Hold your head like this for 20-30 seconds and release.
* Switch hands and repeat the exercise.
4. Child’s pose
This position helps to relieve and release the enlarged back muscles,
thereby reducing the load and allowing free movement to your shoulder
blades.
*Kneel on both knees, and place them close together.
* Place the toes of your feet on the floor and place your buttocks on
your heels.
* Sit on your heels and lean forward with your upper body (onto your
thighs).
* Place your forehead on the floor, spread your hands forward over
your head, and place your hands on the floor.
* Hold the stretch between 30-60 seconds.
* After stretching, slowly crawl your hands back bringing yourself
back to an upright position and sit on your heels, repeat the exercise 3
times.
5. Door frame stretch
This stretch helps release toned chest muscles that may affect your body
posture, resulting in pain in the shoulder blades. It is very important
to stretch the various chest muscles to help keep your back straight
and avoid pain in the shoulder area.
* Stand in front of a door and place your hands on either side of the
frame at a 90-degree angle (as pictured).
* Step forward with your right leg and lean forward. It is important
to avoid leaning forward with your head and note that throughout the
stretch your back is straight.
* Hold the stretch for about 30 seconds, release and switch legs.
* Repeat the exercise 3 times for each leg.
6. Resistance band rowing
This exercise strengthens all the major muscles of the back, including
the muscles that affect the shoulder blades - the rhomboids and the
trapezius. By strengthening these muscles, you can improve your posture
and flexibility.
* Sit on the floor with your back and legs straight and feet pointed
up.
* Move your resistance band behind your feet and hold the ends with
your hands above your knees.
* Pull your hands back towards your stomach without bending your back
or pelvis.
* When you feel that you have reached the end of your range of motion,
gently relax the muscles and return to the starting position.
* Do two sets of 20 reps.
7. Y & W exercise
This exercise is especially good after the previous rowing exercise. The
exercise focuses on the rhomboids and lower trapezius muscles which
help stabilize your shoulder blades.
* Stand with your back straight, lift your hands into the air to form
the letter Y.
* Lower your elbows down towards your stomach until the letter W (as
in the picture) is formed - and press your shoulder blades down.
* Be sure to breathe correctly throughout the exercise and repeat it
between 2-3 sets of 10 repetitions each time.