The Fix for Stubborn Shoulder Blade Pain
If you have been dealing with chronic pain or aching between your shoulder blades that has not gone away despite countless hours spent rolling and stretching, the answer may be more than just a stubborn muscle knot.
Typically, the root causes of this stubborn shoulder blade pain can be attributed to both thoracic spine stiffness and some weakness of the scapular stabilizer muscles. Below we will review how the thoracic spine and scapular muscles play a role in this pain presentation as well as exercises to address it.
Thoracic Spine
The thoracic spine is essentially the section of your spine between the neck and low back. Since our ribs connect to our thoracic spine and houses our vital organs, this area of our back has less mobility compared to the neck and low back. However, when we have increased stiffness in this area, particularly with thoracic extension and thoracic rotation, we can experience referred pain/aching to the shoulder blade area. By improving thoracic spine mobility, we can provide a little more movement freedom to our system, which can help decrease tension and symptoms in the area. Here are two of our favorites for thoracic spine mobility!
Thoracic Rainbow Wall Trace: 2x8-10
Thoracic Extension Over Foam Roller: 2x10-12
Scapular Stabilizer Muscles
When it comes to general shoulder blade aching and pain, it is important to address the strength of the scapular stabilizer muscles. The sensation of tightness, muscle knots, or general muscle pain can occur when muscles are weak and have difficulty tolerating increased loading. The muscles that we want to address in particular are the mid trap, low trap, rhomboids, and serratus anterior. They are responsible for not only keeping our shoulder blade attached to our body, but also providing stability to the shoulder joint in varying ranges and positions. Improving the strength and endurance of these muscles can be a key factor in addressing that stubborn shoulder blade pain. Try the below movements out for improved scapular stability and strength!
Seated Banded Overhead Reach: 3x6-10
Elevated Single Arm Scapular Push-Up to Downward Dog: 3x6-8
The movements provided today are a general, shotgun approach to what we commonly see with this pain presentation. With that being said, everyone is different and every body responds in a unique way. If you find that these movements didn’t quite work for you, or you are interested in a more comprehensive and customized approach, click here to schedule a free phone consultation with one of our doctors today!
Dr. Paulina Tselikis
PT, DPT | Co-Owner
The PATH Rehab & Performance
