Fix Shoulder Blade Pain in 30 SECONDS

in this video let's go over how to fix shoulder blade pain in 30 seconds stay tuned everyone dr. Oh here at spine care in st. Joseph Michigan so I'm going to go over some different exercises that are going to help relieve a lot of pain in between the shoulder blades and upper back so make sure to try all of them experiment with em see which one helps you the most with these exercises they don't require any special equipment they can be done at home or at work they're just really simple and easy to do and I really do hope they give you a lot of relief so with the first exercise we're going to need a wall or a door any flat surface I'm going to be in this position right here so my bottom leg is at 90 degrees so my knee is straight with my hip and then this one is also at 90 degrees whatever side is facing the wall you want to completely flush with the wall so my ankle my knee my hip my shoulder are all against the wall I'm going to place the arms straight that's against the wall like this and then I'm going to take my other one and just kind of go into like I'm going to like clap almost and then this is the first part of this exercise we're going to lean forward with the shoulders kind of like rounding them forward to open up the shoulder blades in the back so when I do this you should definitely start to feel a very good stretch into the upper back hold this one for about 10 to 15 seconds relax do it a couple times so this is the next part and this is the great thing about this thoracic mobility exercise what I'm going to do is lean forward again until I feel a very good stretch in there and then what I'm going to do is slowly rotate the upper back like this I'm taking the arm away from me and I'm following that with my head go back as far as you feel comfortable and hold that for upwards to 10 to 15 seconds relax come back and then repeat that 3 to 5 times that's going to put a very good stretch into the upper back so with this next one you're going to use a door or a wall also it's pretty easy to do what you want is your feet about shoulder width apart and put your toes about a foot or so away from the door of the wall then pull your arms like this at 90 degrees and lean into the door so use your arms right here to really stabilize your upper back you want a very nice upright posture when you do this so what I'm going to do is take one arm and bring it down like this and then slide towards the opposite direction and you're going to feel a very good stretch in between those shoulder blades only go as far as you feel comfortable with and hold that for upwards to 10 to 15 seconds so I'm just kind of leaning and rotating towards the opposite the opposite direction when I do this and again it's gonna put a lot of mobility into the upper back it's gonna feel really good it's gonna loosen things up so I just keep repeating this about five times on each side again only going to my comfort level and it should help quite a bit with loosening up the upper back so give it a try so this next one you can do seated what you want to do is get in a nice upright posture pick your hands put them behind your head like this and then start to go into flexion or leaning forward you want a very nice stretch in the upper back to begin with and then I hold this for about five to ten seconds I'm going to then come back place my upper back against the back of the chair and then slowly wing my elbows backwards while I lean my head and upper back into extensions or into a backwards movement you're going to feel a very very good stretch in between the shoulder blades you should almost feel like your shoulder blades are pinching together this time around and you want to hold that one for about 15 seconds get a nice stretch into the chest the PEC muscles in the front and feel a very good stretch in between the shoulder blades in the back and then just come back repeat the process of leaning forward slowly come back into extension wing those elbows back until you feel a very good stretch a very comfortable stretch in the upper back again hold that one for 15 seconds or so relax do it three to five times with all of these they're going to put a lot more motion into the upper back loosen up the rhomboids which are primarily the big cause for a lot of issues in between those shoulder blades and just get you feeling better all the way around so give them a try I hope they help if you liked the video and it gave you a lot of relief please show us your support by giving this video like and maybe scribing to our channel - if you have any comments or questions please leave them below and I'll get back to you as soon as I can thank you for watching

Channel: SpineCare Decompression and Chiropractic Center

Views: 253,312

Keywords: Fix Shoulder Blade Pain in 30 SECONDS, fix shoulder blade pain, fix shoulder blade pain fast, fix shoulder blade pain quickly, fix shoulder blade pain instantly, fix upper back pain in 30 seconds, how to fix tight shoulder blades, how to fix shoulder blades pain, fix pain between shoulder blade, get rid of shoulder blade pain in 30 seconds, shoulder blade pain relief in 30 seconds, shoulder blade pain stretch, spinecare, dr. rowe, shoulder blade pain relief, shoulder blade pain

Id: EX2fMtX3s3A

Length: 4min 42sec (282 seconds)

Published: Thu Apr 09 2020