Most therapists believe that the shoulders are where people hold their tension. That’s why they treat more shoulder blade issues than anything else. It’s also why it’s essential to learn the best stretches for shoulder blade pain.
Why The Shoulders?
This is an interesting first question and the reason why you need to know the best tension release shoulder stretches.
Your shoulders, specifically the trapezius muscle group are those that are used almost all the time. They become tense due to stress and the natural ability for your tension in this area of your body. Part of this is thanks to lifestyle. Hours spent sitting at a desk, driving, peering at smartphones, and even slouching on the couch all contribute to poor posture and shoulder pain.
The biggest issue is that this is a common occurrence. People simply become used to tight shoulders.
It may be time to make some lifestyle changes.
The Best Shoulder Blade Stretches
Fortunately, it is possible to alleviate a lot of shoulder pain by utilizing the following shoulder blade stretches. You should start integrating some of the following tension release shoulder stretches into your daily routine, you’ll be amazed at the difference simple shoulder blade stretches can make!
Go Yoga With the Rag Doll
Of all the stretches for shoulder blade pain this is probably the simplest, although you may not manage it on your first attempt!
All you have to do is stand with your feet shoulder width apart and fold yourself from the waist. It’s okay to bend your knee slightly. Simply lock your hands behind your back as you fold, allowing gravity to pull your head and shoulders downward.
Staying Seated With Shoulder Rolls
This shoulder stretch is probably the best one to master as you can do it anywhere, including when you’re sat at your desk. Simply lift your shoulders toward your ears, roll them gently back to the back of your body and down.
At the same time, place one hand on your head and lower your head to the same side as the hand you’re using. Switch hands and lower your head the other way. This stretches the neck and shoulder blades.
Self Massage For Shoulder Blade Pain
You may not have believed it but a self massaging tool can be a useful way to alleviate the stress and pain in your shoulder blades. Simply hold the tool, and roll it over the affected area. That’s any area which has a dull ache.
You should note that getting next to the spine and vertebrae is good, but never do it on the spine itself, this is more likely to cause an injury.
Stand with your feet shoulder width apart and then place one arm across your body, keeping it parallel to the ground.
Then slowly lift your elbow toward the other shoulder. You’ll feel your shoulder lift and the tension start to release.
This is literally what it says, putting your hands together like praying but behind your back.
It’s best to be standing with feet shoulder width apart when you do this one. Move your hands behind your back with the hands facing each other and fingers down.
Join your hands together while straightening your elbows and hold for 30 seconds. The hard bit is getting your palms together and keeping them there.
Knowing that your posture is a major contributor to your shoulder pain it makes sense to work on improving it. To do this stand up and slouch slightly forward. Then, move to an upright position with a slight bend in you back, you shouldn’t feel any back pain doing this. This is over compensating.
Hold the pose for 30 seconds and repeat as often as you like, periodically through the day. You’ll notice your posture improving and the shoulder pain diminishing.
Final Spinal Stretching Thoughts
If you’re looking to alleviate shoulder and back pain then you want to start these shoulder blade stretches that release tension today. Not only will you notice a difference n flexibility, you’ll find that you mentally feel more capable of taking on the challenges life throws at you.
The good news is that it’s never too late to start thinking about your health, and taking steps to improve it. Try a stretch today and see where it leads you.