Pain Under the Shoulder Blade: Causes and Treatments


Shoulder pain can be relentless, especially if you cannot get to the source of it. Do you experience shoulder pain that will not go away? Do you have a difficult time releasing this shoulder pain? Have you tried to release it with a lacrosse ball but just cannot seem to find relief? If any of this sounds familiar, keep reading to learn how to relieve shoulder pain. Today, MoveU goes over the most common causes of shoulder pain as well as some exercises to help you find relief.

What Are the Most Common Causes of Shoulder Pain?

According to the American Academy of Orthopedic Surgeons4 million people in the United States suffer from shoulder pain. Most shoulder issues stem from overuse, inflammation, or improper use. Here are some of the most common causes of shoulder pain:

  • Excessive use

  • Arthritis

  • Torn rotator cuff

  • Tendinitis

  • Torn cartilage

  • Inflammation

  • Bursitis

  • Swollen bursa sacs or tendons

  • Pinched nerve in your neck or shoulder

  • Tendon inflammation or tear

  • Shoulder impingement

  • Shoulder instability

What Causes Pain Under Your Shoulder Blade?

Shoulder pain under your shoulder blade can interfere with your daily activities. This pain can range from sharp to burning and limits your range of motion. Some possible causes of this type of shoulder pain include the following:

  • Poor posture (hunching your back, leaning forward, or sitting to one side while working at a desk)

  • Overuse

  • Improper body mechanics (such as improper lifting techniques)

  • Disc herniation

Shoulder Blade Pain and Posture

The Best Exercise to Help Reduce Shoulder Pain

If you are suffering from pain underneath your shoulder blade, you are not alone. Over 60% of Americans deal with varying degrees of shoulder pain in their lifetime. Fortunately, you can take matters into your own hands and learn some exercises to help you relieve or reduce shoulder pain. Here is our favorite exercise to reduce shoulder pain:

Stretch your subscapularis

The subscapularis is the largest and strongest muscle of the rotator cuff, which helps with shoulder mobility and stability. If you feel deep pain under your shoulder pain, it is most likely coming from this area.

  1. To stretch it, grab a dowel or a stick from Stick Mobility (use code MoveU at checkout for 10% off).

  2. Hold the dowel/stick with your right arm, bringing your elbow out in front so your arm is at a 45-degree angle.

  3. Grab the bottom of the dowel/stick with your left hand and pull it forward. You should feel a deep stretch in your right arm.

  4. Pull your right shoulder blade down and push your right elbow away from you. You should feel some relief in your subscapularis.

Shoulder Stretch

How the MoveU Shoulder Program Can Help You Get Rid of Shoulder Pain

Shoulder pain often stems from overuse, misuse, or lack of use, which is why reducing shoulder pain cannot happen overnight. Fixing shoulder pain happens over time with comprehensive support, hard work, and determination. It often requires you to learn proper body mechanics, alignment, strength exercises, and so much more. When you decide you want to live a pain-free life, consider the MoveU Shoulder Program.

We help people just like you get strong, pain-free, and aligned shoulders, so that you can push, pull, throw, and live your life doing all the things your shoulders should be able to without any pain. Our shoulder program contains the following:

  • Progressive strength exercises

  • Mobility exercises

  • Self-deep tissue therapy

  • Posture assessments

  • Progress calendar

Click here to enroll in the MoveU Membership to access the shoulder program today.

MoveU Testimonial Shoulder Program

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The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

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MoveU is a great program and worth the subscription. I've used it to supplement my normal weightlifting, cardio, and yoga. The monthly cost is about the same as one or two yoga classes, so it pays for itself. The app is very intuitive and well built. I'm glad to see they put in the up front work, and they are continually involved in the content. If you want to fix your issues at home, this is the best way.

Nov 6


To all the people that have tried every intervention. To the hopeless and helpless feeling. After all these years of disappointment with the healthcare system, there IS a solution. Dr. Mike and the Moveu Team are dedicated to get you into your healing journey. Not just the physical but also the mental - which is just as important. I love how different this program is from everything else I have ever tried. Love you guys.

1y ago

Excellent Program

This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

Knowledge at your fingertips

Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

I appreciate MoveU

I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

Nov 13

Most supportive and effective tool

This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

Loads of content

Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

Nov 11

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The app is clean, concise and very user friendly. On top of that, the coaches are extremely active on the community forum, giving you quick advice on questions you may have. Great interface!

1y ago

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I love this program, and I'm not easily impressed. They know their stuff really well and it's designed in a great way with how it progresses. The core is especially a game changer.

Mar 11

Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

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All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

1y ago