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Are you dealing with an irritating uneasiness in between your shoulder blade and your spine? No matter how many stretches you do, or how much time you spend foam rolling it, does it still persist? Regardless of what number of stretches you do, or what amount of time you spend froth moving it, does it still endure?

What are the causes of soreness in between shoulder blades?

There are numerous causes for soreness in between shoulder blades. These muscle strains might result from the following activities:
  • Heavy lifting
  • Poor sitting and standing postures
  • Working at the system for a longer duration of time.
  • Other activities
If the soreness reaches its extent level, becomes unusual, or does not fit within a short period of time; you must reach out to the doctor. At times, should pain might be accompanied by certain other symptoms and this could be an indication to give medical attention to your body.
Here are a few exercises for shoulder blade pain
  1. Armpit Stretch
    Stand straight, extend the right-hand overhead then bend it and try to touch the middle of your back. Now hold the elbow of your right hand from your left hand and pull it toward your head till you feel a gentle stretch. Hold on for a second in this position and then repeat the same for the other side.
  2. Upper Trapezius Stretch
    Sit straight with a good posture keeping your shoulders down. Slowly and with ease draw your ear to your shoulder until you feel a comfortable stretch on the opposite side of the neck. Hold on for about 20 – 30 seconds. Then repeat the same on the other side 3 times a day.
  3. Levator Scapula Stretch
    This stretch is similar to the above trapezius stretch with slight modification by gently pulling your head and directing your nose to your underarm area. Hold on for 20 – 30 seconds and repeat it for the other side. Perform this exercise for 3 – 4 times a day.
  4. Shoulder blade squeeze
    Sit comfortably on a chair with arms relaxed by our side an squeeze the shoulder blades together without raising them up. Hold on for 8 seconds and then repeat it for 5 times which is counted as one set. Perform such 3 – 4 sets throughout the day.
  5. Chest T Stretch
    Lie on your back on a yoga mat with your shoulders spread apart. Now tuck your chin and relax your shoulders. Reach your arms straight out to the sides. Relax in this position for 15 – 30 seconds and breathe normally.

Shoulder pain is very common in the current era and this can be treated and prevented through proper exercises and perfect posture. Follow these exercises regularly to ease your shoulder pain. Consult your doctor or physiotherapist before you start any exercises if you have any severe medical conditions that could get affected.

Shoulder pain