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Back pain, in general, is frustrating and notoriously uncomfortable compared to other aches, but pain between your shoulder blades can feel especially painful. Worst of all, it’s a tough spot to reach with your own hands, meaning you can’t rub it yourself like you might when you experience lower back pain. 

Because of this, we have found that people often suffer through pain between their shoulder blades. They assume they just have to deal with the discomfort and wait it out. We’re here today to let you know that is not the case

If you’ve been experiencing pain between your shoulder blades, there are a handful of stretches and exercises you can do right at home to help relieve a lot of that discomfort. 

Shoulder Blade Stretch

This stretch will help target your rhomboids and deltoids near your upper back and relieve some of the tension you may have built up there. This stretch is done by placing your right elbow on top of your left elbow. From there, wrap your left hand around your right arm. Once in this position, you can apply as much or as little pressure as you want, which will get your upper back to feel more open. If you’re unable to wrap your hands, similar effects can be achieved by keeping the top arm straight and using the bottom arm to pull it toward you. Hold this position for about 30 seconds, then switch arm positions and repeat. 

Massage Ball Trigger Point Release

Although this technique might sound a little odd at first, you’ll quickly become a believer once you see how effective it can be. All you need to do is lay down on your back and put a massage ball (or tennis ball in a pinch) between your shoulders. Position your body so the ball is on the painful section between your shoulder blades and let gravity help use your body to apply direct pressure. Hold the pressure on the tight or tender spot for about 30 seconds. Repeat on different parts of your back as necessary. 

Stretching Your Upper Trapezius

This stretch is great for those who’re often looking at their phones or work for long hours at a computer. In other words, this stretch is an excellent option for those suffering from tech-related upper back pain from countless hours hunched over. To stretch your upper trapezius, sit in a chair run right arm over the top of your head with your right hand on the left side of your head. Slowly pull your head to the side, toward your shoulder. Hold the position for up to 30 seconds, then repeat in the opposite direction. 

To help keep the pain away for longer periods, the exercises in this video are a great fit in between massage sessions with Modoma: 

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Modoma is a medically directed health and wellness clinic providing physical medicine and rehabilitation. We combine the benefits of massage with the medical practicality of physical therapy.
4944 Preston Rd, Ste 100A
Frisco, TX 75034
(972) 861-1143