How To Stop Pain In Your Left Shoulder Blade

Whether you have pain in your left or right shoulder blade, the cause is likely to be the same. Most shoulder pain is caused by a worn, damaged or irritated and inflamed rotator cuff. Sometimes that irritation can manifest itself as pain in the shoulder, shoulder blade, chest or even upper arm.

Use these techniques to help ease the pain and speed your recovery. They are simple stretches designed to help mobility and loosen up your shoulder joint to combat the effects of any inflammation and stiffness.

Before I describe the stretches, it's probably also worth mentioning one other great tip: ice. Ice helps reduce swelling and acts as a natural anaesthetic for the pain, numbing the painful areas. Get an ice pack and hold it on the parts of your shoulder blades that hurt for 10-15 minutes, twice a day. Don't apply ice directly to the skin though, always wrap it in a towel or something so you don't get frostbite!

OK, on to the stretches.

1) Rest one hand on the back of a chair for balance and lean forward at the waist, allowing the other arm to dangle straight down. Keep your back straight and your head up so your spine and neck are in line. Slowly move your dangling arm in small circles, allowing the momentum of the swinging to do most of the work. Gradually build up to larger circles but limit the circles to about 1 foot (30cm or 12 inches) across. Repeat on the other side.

2) Stand facing the chair, and grab the back of the chair with both hands. Now take small steps backwards, keeping your arms straight and holding on to the chair. You will have to lean forwards to maintain contact with the chair. Keep going until you are bent forwards 90 degrees from the waist and your arms are parallel to the floor. Now lean into the stretch and push down from your shoulders very gently. Hold for 20-30 seconds and gently return to the starting position.

3) Lastly, stand in a door frame. Place your arms out to your sides at shoulder height, palms facing forwards. Now bend your elbows 90 degrees so your hands are pointing at the ceiling. Take a step forward and place the palms of your hands on the inside of the door frame. Now take another half step forward, or lean through the door frame and feel the stretch on your chest and upper back. Hold for 20-30 seconds and gently relax.

By: Sarah Milton

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I have a website where I discuss shoulder blade pain and general rotator cuff issues, as well as more tips for stopping the pain quickly. Check it out at www.shoulderbladepaininfo.com.