How To Stop Pain In Shoulder Blades

If you have pain in your shoulder blades, here are a few simple techniques you can try to help ease the pain and get back to normal as quickly as possible. They're easy to do and take a few minutes in the comfort of your own home.

1) Wall stretch - stand facing a wall, about an arms length away. Reach out and touch the wall with your fingertips at shoulder height, keeping your arm straight. Now slowly walk towards the wall and at the same time gradually "walk" your fingertips up the wall towards the ceiling.

As you get closer to the wall keep trying to reach higher and higher and feel the stretch in your shoulder. Keep going until your arm is as high as you can go and you're standing right up close to the wall. You can do this with one arm at a time, or with both arms at once, it's up to you.

2) Doorhandle stretch - stand in front of a closed door, and take hold of the handle with both hands (you can use a bathroom towel rail or the back of a chair for this too). Now slowly step backwards away from the door and allow yourself to lean forwards so you can continue to hold on to the doorhandle.

As you lean forward keep your arms straight until you're eventually bent forward 90 degrees from the waist with your arms straight out parallel with the floor. Again, you can do this stretch with one arm at once or both together.

3) Doorframe stretch - stand in an open doorway, and raise your arm out to your side, bent at 90 degrees. Your upper arm (bicep) should be horizontal, while your forearm should be vertical pointing at the ceiling. Place your still vertical forearm against the doorframe, and very gently lean forwards or take half a step forwards. This will stretch your chest and upper back. Repeat on the other side.

4) Behind the back stretch - reach both arms behind you and clasp your hands together. Keeping your arms straight, lift your hands straight up. You will have to lean forward to do this. Make sure you keep your back as straight as you can, and don't lift so high that it becomes painful. Hold for 20 seconds or so, and gently return to the starting position.

5) Rest and ice. Above all, rest your shoulder if you have pain in your shoulder blade. Stretch once a day in the evening, then apply ice for 10-15 minutes afterwards to reduce swelling and inflammation and ease pain.

By: Sarah Milton

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I hurt my shoulder last year, so I know what you're going through. 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.