This common problem is difficult to solve using conventional methods such as self-massage, stretching or just pulling the shoulders back. These provide temporary relief only.
This can go on for years and the knots and pain between the shoulder blades become a permanent feature to the back.
THE ROOT OF THE PROBLEM IS A POSTURE ISSUE IN THE THORACIC SPINE
It is caused by the head being too far forward on the body. Sometimes the shoulders feel like they are around your ears!
The results are over-stretched and weak posture muscles. If this is you, probably you can't hold your head in a proper position for more than a few minutes. The problem is that the thoracic vertebra are mis-aligned and flexed forward causing the upper back to become overly rounded. The back muscles knot up to hold the weight of your head. Looks bad, feels worse!
Eventually this becomes your "normal" posture.
GOOD POSTURE IS THE RESPONSIBILITY OF THE THORACIC SPINE.
NOT THE NECK OR SHOULDERS.
The thoracic spine is the most inflexible area of the back. Ribs attached to the vertebra give protection and support to vital body organs. Because of the inflexibility, muscles are prone to get tight and knot up.
Could my rib be out? Is this the problem?
Sometimes the ribs do go "out". BUT, most of the time it is the spine articulating with the rib that is "out". The vertebra could be rotated, stuck in either flexion or extension, or tipped to one side. This results in an improper motion of the rib. The body responds by tightening the muscles to stabilize the situation.
It can hurt enough to make you thing you are having a heart attack!
Exercises like these DO NOT FIX the problem
The first two stretches reinforce the CAUSE of the knots. The roll stretches the chest and anterior shoulders, but does NOT ADDRESS THE UNDERLYING PROBLEM!
IT FEELS LIKE MY SHOULDER BLADES ARE STUCK TO MY BACK!
The main purposes of a shoulder blade (scapula) is to attach the back of the body to the front - a strut. Functionally, the scapula's purpose is to move the arm.
When you lift your arm, the top of the shoulder blade should rotate toward the spinewhile the bottom of the shoulder blade should rotate away from the spine. This motion is called SCAPTION - an abbreviation for Scapular Plane Elevation.
When these muscles get tight, they pull the shoulder blade forward IN toward the chest and not allowing for proper motion of either the shoulder blade or the arm.
Given their location and function you can see how all three muscles cause pain.
Sitting at a computer for hours every day, constantly looking down at your mobile device cause the muscles to thin and weaken. They respond by building muscle knots for stability. The root cause is inflexibility of the thoracic spine. Lost is the NORMAL give-and- take motion in the back.
LOSS OF MOTION IN THE SHOULDER BLADES IS CAUSED BY CHRONIC FORWARD HEAD FLEXION AND INFLEXIBILITY OF THE THORACIC SPINE.
IT CAN ALSO CAUSE REAL PROBLEMS FOR YOUR SHOULDERS.
How can I tell if this is my problem?
Raise one arm overhead, level with your ear (not in front). If you can't straighten your arm completely or if your pain increases, INCLUDING PAIN IN YOUR SHOULDER, chances are you have lost some of your scaption.
The dead give-away is frequent, increasing or consistent pain between the shoulder blades.
THERE ARE THINGS YOU CAN DO TO HELP THE PROBLEM
The first thing...
Pull your shoulders DOWN, LIFT your chin up and DROP your head back.
This stretches the muscles on the front of your neck and takes the pressure off the shoulder blade area.
When you a sitting at your desk, do this several times a day. It relieves the pressure.
In bed, try to keep your head back, chin up. Your neck and upper back will be grateful.
Stand against a wall. Head, torso, sacrum and heels all touching the wall.
Arms about 8" from your sides, palms forward.
Slide your arms up the wall to shoulder height while maintaining contact on the wall with all the body parts.
Arms at shoulder height, squeeze the shoulder blades together. Repeat....
Remember how this feels. Do it frequently. You CAN change your posture!
BETTER THAN THESE EXERCISES, FASTER TOO...
Aligns the spine, increases flexibility, solves neck and back pain. CHECK THIS OUT
By putting the spine in extension while at the same time breaking up muscular adhesions, PurePosture gets rid of the knots!
Fast and easy to use. You will see and feel a change the first time you use PurePosture.