Shoulder Blade Relief Stretches

This is for you if you have tight, achy or stabbing pain behind or under the shoulder blade. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 8 mins

Elbows, palms down, thumbs up, palms up, thumbs down, floor grab

How: Kneel on all fours with shoulders directly over hands. Let back and head relax toward the floor so the shoulder blades come together.  As you relax, let belly button push toward floor so there is a pronounced arch in your back. Keep elbows straight, and shift your hips forward 6-8 inches in front of knees.  Hold position.

HOW: FLATTEN YOUR BACK AGAINST THE WALL. USE YOUR UPPER LEG MUSCLES TO PRESS INTO THE WALL. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL, HAVING KNEES STACKED OVER THE ANKLES.

HOW: HOLD ONTO A DOOR FRAME. SIT BACK  WITH CHEST UP AND YOUR BELLY PUSHING FORWARD.