Most people I know experience this at least once in their life (if not repeatedly): pain between the shoulder blades. It can feel like a ball is stuck there, or it can feel like a sharp knife, or maybe it only hurts through certain ranges of motion or when you’re sleeping. Whatever the case may be, it’s NO FUN right? But it IS reversible!
Keep in mind, what I’m about to give you isn’t a full solution, but it should still provide some good relief (and some of you may get full relief).
Are your shoulders forward rotated? Are you hunched over at a desk all day or are you constantly bent over looking at your phone? Tsk tsk! (Hey I’m guilty of the phone thing too, but do my best to avoid it because it wreaks HAVOC on the cervical spine!)
The good news is, all of these things are avoidable through posture correction, by moving your computer to eye level (or better yet get a standing desk!) and holding your phone at eye level (hey, you might look like an old lady/man but you’ll avoid putting a 60 POUND pressure on your cervical spine!)
The more you can do to AVOID these bad posture habits, the better off you’ll be long-term.
Ok, moving on to what you can do right now to get some relief.
Chances are, if you have pain between the shoulder blades, the fasica in you lats (lattisimus dorsi) is too tight. Releasing this fascia can often bring INSTANT relief. This is my #1 pick if you were to do just ONE thing. It’s also where I want you to START. (Don’t go to technique #2 until you’ve done this one!) The video is above.
First of all I want to emphasize that with ALL of my self-help techniques, you are attempting to release fascia. In order to do this, there must be a significant compression of the tissue along with movement of that tissue through different planes of motion. Unlike traditional foam rolling, the goal is NOT to roll up and down while your limbs remain passive. The goal is not to “massage” the muscle. The goal is to pin and stretch the fascial system throughout an entire limb (or the whole body, depending on the technique).
You’re done with the lat stretch? Great! Get up, move around and see how you feel.
Take note of how much of the pain is gone compared to when you started. For example, maybe it was a 5 our of 10, and after doing this it goes down to 3. That’s good information for you! It means your lats are really part of the problem. If you’re still at a 5, maybe you didn’t find the best spot; or maybe your lats are not the #1 cause of your pain. Either way, it’s good info.
Let’s move on! You’ll like #2.
With the above stretch, we are targeting the fascia in your rhomboids.
Typically, the rhomboids “complain” (send a signal to you asking for help, which comes in the form of pain), because they are actually getting overstretched. I know that sounds a little crazy, because they feel tight as heck and have all those “knots” in them. But those “knots” are your body’s way of trying to get your muscles back where they are supposed to be! They’re fighting a losing battle, and eventually they get sick of it and demand your attention.
Try this out and please comment or contact me with questions or to share how it works for you! And if you find this helpful, please share the love and share this post.
* Disclaimer: The contents of this blog and accompanying YouTube channel are for informational purposes only and do not render medical or psychological advice, opinion, diagnosis, or treatment. The information provided through this website is expressly the opinions of each author and should not be used for diagnosing or treating a health problem or disease. This is not a substitute for professional care. If you have or suspect you may have a medical or psychological problem, you should consult your appropriate health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Links on this website are provided only as an informational resource, and it should not be implied that we recommend, endorse or approve of any of the content at the linked sites, nor are we responsible for their availability, accuracy or content.
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.