Your shoulder blades (scapulae) rest behind your ribs and articulate with your shoulder joints to create movement in different planes of motion. The tops of your scapulae should be in alignment with each other at the top in neutral position. When you pull your scapulae together, there should be a crease in the skin along your spine. Poor posture decreases your shoulders' ability to retract, causing your spine and shoulders to round forward and your head to jut forward. This can cause pain in your neck, shoulders, back and hips.
Shoulder Trigger Point Release
Step 1
Lie on the floor with a folded towel to support your head. Place a tennis ball beneath each side of your upper spine between your shoulder blades. Bend your knees and keep your feet flat on the floor with your knees parallel to each other.
Step 2
Fold your arms across your chest and breathe into the compressed areas. Push your lower back into the floor to increase the trigger point compression. Use a thicker towel to support your neck if the compression is too great.
Step 3
Hold the tender spot for at least 30 seconds. Gently massage the area until the tenderness subsides. Move on to the next tender spot along the upper spine until you have reached your neck.
Double Doorway Stretch
Step 1
Stand in a doorway with your left leg in front of your body. Point both feet forward. Bend your arms at 90 degrees, and place your forearms, elbows and palms on the doorjamb.
Step 2
Lean your torso forward until you feel a stretch in your chest. Gently pull your shoulder blades together. Keep your spine tall and neutral.
Step 3
Breathe deeply five to six times. Switch legs and repeat the stretch again. Do this three times every day.
Shoulder Reach with Hip Extension
Step 1
Stand with your right leg in front of you, and point both feet forward. Lace your fingers together and reach above your head as high as you can.
Step 2
Tighten your left buttock as you stretch. Keep your spine tall and neutral, and breathe deeply for five to six times.
Step 3
Switch legs and repeat the stretch. Do three more sets of this exercise three times daily.
Tips and Warnings
- When you do strength training, do more pulling exercises than pushing exercises. This strengthens all your back and posterior shoulder muscles, as well as your abdominal and hip muscles. Exercises include pull-ups and standing cable rows. Work with a qualified fitness professional to help you improve your condition.
- If you have any pain in your shoulders, consult with a medical professional for treatment before attempting any exercise program.
Things You'll Need
- Two tennis balls
- Bath towel
References
- "The Pain-Free Program"; Anthony Carey; 2005
- "PTontheNet"; Corrective Exercise: The Thoracic Spine, Shoulder Girdle, Head and Neck; Justin Price; 2008
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