Ever felt that annoying pain right under your shoulder blade? You know, that spot that's impossible to reach and makes you wish you had an extra-long third arm so you could do some deep tissue self massage? Welcome to the club.
Many of our members come to us with this same issue and since none of us are going to be growing extra appendages any time soon, let's dive into what might be causing it and some effective exercises to get that tension to release.
What is the Pain Under the Shoulder Blades?
Under your shoulder blade are the subscapularis (a rotator cuff muscle) and the serratus anterior (which pulls the shoulder blade forward). They are attached to the scapulae and can become tight and painful due to chronic misalignment of the shoulder blade or improper chest breathing.
When the shoulder blade is misaligned, those muscles adjust their lengths to compensate: some become long and weak, while others become short and tight. The pain is often a cramping sensation felt in the short and tight muscles.
Common Causes of Pain Under the Shoulder Blade
Shoulder blade pain can range from sharp or burning to tender or achy and span across the shoulder and upper back. Here are the most common causes.
- Poor Posture: If slouching were an Olympic sport, many of us would be gold medalists and this is hands down one of the most common (and avoidable!) causes of pain under your shoulder blade. Hours spent hunched over a computer, smartphone, or steering wheel can lead to muscle imbalances and a lot of tension in the upper back. This is the primary issue that we help our members address.
- Muscle Strain: Sometimes life demands more of our muscles than they're ready for. Whether you've been lifting heavy objects or perhaps pretending to be an Olympic athlete when moving furniture, overuse and strain can cause muscles around the shoulder blade to beg for mercy. If you need to rehab an injury and have been cleared for movement, our Back & Core and Shoulders & Arms programs are great tools for you!
- Stress: Stress can cause muscles to tighten up, particularly in the shoulders and back. The phrase “carrying the weight of the world on your shoulders” is a common metaphor for good reason.
- Injury: Previous injuries to the back, neck, or shoulders can create lingering pain that decides to camp out under your shoulder blade.
- Referred Pain: Sometimes the source of the pain isn’t actually where it hurts. Issues elsewhere in the body can cause pain to radiate to the shoulder blade area.
Now that we've identified some common culprits, let’s talk about solutions.
Top 3 Exercises to Improve Shoulder Blade Pain
There are so many exercises you can (and should) do to rehabilitate and improve your shoulder function and most of them can be found in our membership! Here are three that we love that may help you find some relief.
Thoracic Spine Foam Roll
Some people roll pizza dough. You're going to roll your back.
- Lie on your back with a foam roller placed horizontally under your shoulder blades.
- Keep your feet flat on the floor and knees bent.
- Lift your hips slightly and slowly roll up and down from the middle of your back to the top of your shoulder blades. You can do long sweeps or short little increments back and forth. Go with what feels good.
- Do this for about 1-2 minutes, making sure to breathe and focusing on any tight spots you find to release tension.
Why it works: This exercise helps to mobilize the thoracic spine in extension, releasing tension and improving posture.
UDFB (Up, Down, Forward, Back)
If you’ve ever tried to crack a walnut between your shoulder blades (we know you’re out there), this one’s for you.
- Sit or stand up straight with your arms at your sides. Keep your spine straight and torso still so you’re isolating the movement to your shoulders.
- Raise your shoulders up toward your ears.
- Press your shoulders down toward your back pockets.
- Round your shoulders forward and internally rotate your arms.
- Now externally rotate your arms and squeeze your shoulder blades together as if you're trying to hold a pencil between them.
- Hold each position for 3 seconds.
- Repeat 10-15 times.
Why it works: Strengthening the muscles between your shoulder blades helps improve posture and reduce pain.
Quadruped Reach Through and Turns
This works both shoulders and sides of your upper back if you do it correctly.
- Start on your hands and knees in a tabletop position. Your supporting arm should stay straight (but not locked) throughout the entire movement.
- Rest your right hand lightly on the back of your head.
- Inhale as you twist your torso to the right and drive your left hand into the floor, keeping the shoulders away from your ears. Pause for 2 seconds.
- Exhale as you return to your starting position and reach your right arm through the space created by your left arm and left thigh. Again, keep your shoulders down away from your ears.
- Repeat for 10 reps and switch sides.
Why it works: This exercise targets the muscles around the shoulder blade and the thoracic spine, helping to reduce tension and improve mobility.
By incorporating these exercises into your routine, you can help alleviate pain under the shoulder blade and improve overall shoulder health, but there’s much more to strengthening the shoulder joint and ultimately, you must learn how to align your body to keep these issues from recurring.
How MoveU Can Help You Fix Your Shoulder Blade Pain
The MoveU Shoulder Program was built to help you:
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Realign your shoulder and upper back
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Restore full, pain-free movement
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Build the strength you need to keep it that way
This program is included in your MoveU Membership—no extra fees. Join Now.
Your body knows how to heal. You just need to move it right.
