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Shoulder Pain

BEST TIPS FOR SHOULDER BLADE RELIEF

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hello we’re here from back and tell jokes about calmer we help people manage their backpacks from home as well as help them fix their postures and today i’m going to be talking to you about how you can alleviate some of the pain between your shoulder blades in your upper back so this is a common issue that people get and there’s men any different reasons for it it’s quite complicated one of the main reasons people get upper back span between the shoulder blades is because they’re staring at their phones all day like this and they’re getting into a poor posture when they’re on their computers ah which makes the muscles in between the shoulder blades kind of spasm be overused ah so they’re not necessarily strong they’re just now as me because ah there have been a over used um and uh other reasons you could be getting pain is from a psychological issue so stress plays a part on a you feeling some back pain as well as you could have this current location in the cervical spine in your neck that’s referring pain to your shoulder blades another reason why you might be getting pain in your shoulder blades areas you your scapula which is your soul to bled is not sitting properly on ah the rib cage or it and it’s not moving properly when you lift your arm and you do something all kinds of movements and there are many other reasons that you could be getting pain there i’m gonna focus in today’s video on how to alleviate some of that pain that you’re feeling with some self massage and some stretching techniques so that you can get immediate relief now eventually you’ll need to also strengthen the muscles in the back and the shoulder stabilizers but in today’s video i’m not going to be focusing on that i’m just going to be focusing on giving you the stretches and techniques to alleviate pain so it’s kind of like a temporary relief that said you should four before you can start strengthening any of the mosque okay so the first thing i wanted to do is get a massage ball or a tennis ball a and just come to a wall and place it kind of where your shoulder blades are or are just kind of in between your shoulder blades where you feel there’s some tightness he didn’t roll around and find a tight spot and when and and whenever you find a tight spot just kinda a hold on it and and you want to weigh between twenty and thirty seconds on that spot to lead the muscle release so you don’t want to roll around all the time ah that’s a mistake that a lot of people do you want to find the tender spot and just hold it there yeah once you find one spot just move the ball to another area and then hang in there and and and again just breathe and hold it for thirty seconds after that again moved the ball to another area may be lower on the shoulder blade area or the upper back a little more wherever you feel there was a tight spot or tight area and that’s kinda like the first thing you want to do this your muscles can start kind of relaxing all right now that you’ve released those tight areas in between your shoulder blades the next thing is we’re going to kind of stretch had that area little bit more and get some movement in between the shoulder blades so one of the most simple things that can do is just kinda wrapped one hand over the elbow and britain the arm over your shoulder and you can kind of move is gently across the body feeling a stretch around your shoulder blades yes it can do this kind of dynamic way where you’re moving it yeah i would start with this and then later on you can also just hold it for about twenty thirty seconds whatever feels good for you and then switch hands again just pull the arm across the body you can kind of mobilize that area by moving it mm you might feel some cracking in that area that’s perfectly okay as long as you’re not pushing into any pain and again you can also hold and so this is just going to stretch out some of the two shoes odd that had been really tight in your shoulder blades the next thursday want to work on a decreasing the tension add would be your upper back so your upper traps as well as as well as your a little scapula muscle which goes from the neck to your shoulder blade okay so the first thing i do is just take the hand on your neck and bring it down to your bring the ear to the shoulder you feel a stretch right over here okay you can hold a stretch a for about twenty to thirty seconds you can also do a dynamic mclean like this you’re just moving the head down to the shoulder getting some motion and kind of releasing some of that tension in your upper back and neck area okay then from seeing what we’re gonna do is i’m going to tilt the head and look down of our pockets area and then we’re going to bring the neck down okay you’re gonna feel a stretch going from your neck all the way to your shoulder blade area so this is a really really important one this loss of gets really tight again you can do movement like this you can also hold it in one spot statically both are fine again if you don’t want to push into pain okay so do it gently so and then you want to repeat on the other side i’m i’m assuming you have celebrated paint on both sides to do it on the other side can’t just get some movement in that area then you want to look down look at your pocket bring your head down again you can do it with movements the dynamically with movement oregon do a static hold where you’re just feeling the muscle relax both are good and the last thing you can do if you’re heading online pain in that area as while i working at your computer or you’re doing your morning exercise is you can do the ah y and w exercise we’ve talked about it already on our channel before but this is a great wants to do when you need a break and get some movement in that upper back area so just going to a y and then bring the shoulder blades down screws the shoulders down into a w k so again should the arms out you can breathe for like two seconds bring it down into a w breeze you don’t want to shrug your shoulders so you don’t want to do this kind of stuff case of the shoulders should be down stretching your spine up and just kind of moving and stretching arms and you’re going to get some good movement in around that shoulder blade area and upper back area this one is great to do or even at your desk you know just started during a you know a little i am ca a it’s going to make you feel better gonna make a those not in the upper back and relax so this is another really good exercise to do make sure you liked this video that you enjoyed it as well as shared with a friend also if you’d like to get three exercises to fix your forward head posture and rounded shoulders we’d love to send you the step by step videos there’s going to be a link to get them summer here in the video or there’s going to be a link in the description below going to send you these videos right away to your inbox otherwise your next time

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Shoulder Pain

THE BEST TIPS TO RELIEF A SHOULDER PAIN

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The five minutes stretching routine for shoulder pain in real time so let’s get started just kind of claim and before we get started if you haven’t already make sure there so since this is a real time video if you want to you can follow along with me since i’m going to be doing the full stretches for the thirty seconds now this is just a five minute stretching routine a lot of times we’ll have patients i’ll how people say you know i just don’t have time to stop for forty five minutes and do my whole workout routine now in general if you can you want to do especially if you’re doing stretches you want to and thirty seconds three times but if you don’t have time for that a five minute stretching routine is better than nothing you don’t have to sit there for that long period of time you can do five minutes here five minutes later and then five minutes before you go to bed so the way i have it set up i’ve i’ve got a little timer on my phone where we’re going to do a forty five second warm up just to kind of get everything moving and then we going to do a thirty second stretch on each side if we’re doing i’m sides and then a little ten second break in between each group of stretches just to kind of reset everything so it’s going to be a little longer technically than five minutes but the actual stretches are going to be i’m a a five minute routine so this is really something that should be doable for you you even if you’re very busy throughout the day so we’re gonna start with a forty five seconds was your shoulders a nice way to just to start warming up is just doing some circles with the shoulders so this is a continuous movement this is not going into the stretch is this is just to get the muscles warmed up and get them moving you can do five or ten one way reverse and then do five or ten the other way again this is just the kind of almost wake up those muscles get them a little bit warm before you go into that stretch then you can also just do some shoulder squeezes i’m just pulling my shoulder blades together i’m towards the spine i’m i’m not just pushing when my elbows even though my are going back i’m actually activating those muscles that i’m kind of doing a continuous motion i’m not you know pulling hard or anything so now we’re going to go into the stretches so that’s the nice warm ups of the first ones just going to be opposed ear i’m capsule stretch or cross arms stretch so i’m bringing my arm over trying to keep it fairly straight i can been my elbow little bit some people just want to place it on their shoulder and i’m using the other arm just to pull across so you should feel that stretch through here it shouldn’t be painful though pull so hard where you’re feeling pain if you’ve got some shoulder pain maybe to hear is all you’re going to need i’m so just getting that nice stretch coming down and then burning the other one over so you can see i’m either pushing on my elbow if your elbows a little sore you can come up a little bit higher sometimes you might hear a little pop mine just popped a little bit but it wasn’t a painful pops so that’s fine again some people might just want to place it on the other shoulder and pull over straight versus bending will stretch the muscles a little bit differently so you can switch it up an alternate if you want to you but you don’t have to you can just pick whichever one is more comfortable for you to get that stretch so after the thirty second take a little break the neck home i going to do is just a tricep stretch or in beer or capsule stretch and said that once just going to be now bringing your arm up and over behind you so i’m pushing my elbow behind me or i’m pulling it if i have enough flexibility on the other side behind me again with your hand here you can do you either just prop it up on your shoulder or just kind of let it hang whatever is comfortable for you i’m really trying to push just more backwards some people kind of pull and a little bit you can do do that as well it just the stretch you are trying to get as either your triceps or that impure a capsule in that shoulder so just getting that nice stretch and then then you’re just going to switch to the other side so again bringing my elbow up and either pushing it back or pulling it back if i can get my arm a little bit further back but again you shouldn’t be feeling this you should just be feeling a good stretch i’m feeling it more and my triceps here cause my my capsules not very tight and just getting that nice good stretch and again you know if you want to go inwards a little bit you’ll get a slightly different stretch with that versus just going straight back whatever is the most comfortable for you and then you’re just going to come down again just kinda stretched every anything out next one’s going to be for the rotator cuff going into extra rotation this one might be a little uncomfortable or hard for people external rotations going back this way if you can bring your other arm underneath to kind of set it and place you’re going to pool almost like a pendulum motion going in into that stretch and so i’m feeling that in my rotator cup area getting that nice stretch for that sub schedulers muscle so again this might not be something people can do you can even bring it back a little bit if you’ve got a lot of motion but if you’re having some shoulder pain you might want to bring it down a little bit but you’re going back into that motion if you can’t get this weird twisting motion like this you can hold it here and just rotate back into that external rotation but if you want that little bit of extra pressure and you can this is going to be a nice stretch and again you can bring it out to the side a little bit to get more or just bring it in here and get that stretch but he and if that’s too much getting into that pretzel motion you can just kind of hold here in rotate back or rotate back that way and get that stretch so then again just just let that relaxed because of course that was a a pretty big stretch so the next one is going to be for your chest muscles are your pack muscles which again come into the shoulders so this one we’re just going to do do it twice cause it’s going to be a one way stretch clasp your hands behind you push down in a way and push your chest forward so you’re really kind of almost like you’re you’re puffing up your chest and then pushing not just down down and back behind you and you should really feel that stretch through those pack muscles rightthey’re holding that stretch there’s a couple of different ways to stretch those muscles so if this one is uncomfortable for you i definitely have some other ones that you knew and you can check out those videos so again just kind of shaking it out and going right back into it i’m since this one is the same one so just again holding that thirty second stretch and so if you’re enjoying this has you following along make sure and hit that subscribe button i have so many of my viewers that don’t actually subscribe to my channel so if you’re enjoying this video please take a second just to click that subscribe button if you haven’t already cause it’s really important just to make sure you’re getting all the stretching and exercising videos that you might meet so then the last one after this stretch is going to be an upper trap stretch the upper trap is in the shoulder and the neck area so this one is really important so i’m just going to sit on my hand and gently pull my head away from that side the reason i’m sitting on my hand is to make sure

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