Last updated 21/02/2024 by The pain clinics - Interdisciplinary Health

4 exercises for pain between the shoulder blades

Pain between the shoulder blades? Many people find it difficult to come to the area between the shoulder blades. That is exactly why we have created this training program.

Here are 4 exercises for pain between the shoulder blades that can provide relief and stronger muscles in the area. The program is put together by a multidisciplinary team consisting of both physiotherapists and chiropractors from The pain clinics - Interdisciplinary Health. The exercises aim to train the right muscles and make you more mobile in the thoracic spine.

- Pain between the shoulder blades is also known as interscapular pain

scapula is Latin for shoulder blade. Interscapular thus means between the shoulder blades. Pain between the shoulder blades can then also be called interscapular pain. Deep and aching pain between the shoulder blades or on the inside of one of the shoulder blades can be very frustrating - and can affect the quality of life and everyday function.

"The article has been written and quality checked by publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: At the bottom of the guide, you can see a video with recommended exercises that are also good for interscapular pain. In addition, you also get good advice on self-help measures such as the use of foam roll og trigger point ball.

1. Foam roll against stiff chest back

In the video below shows chiropractor Alexander Andorff you how to use one foam roll to mobilize stiff joints between the shoulder blades. This is an excellent self-help tool when it comes to working on tight muscles and joint restrictions.

• reps: Repeat 5 times over 3 sets.

Our recommended product: Large foam roller (60 cm)

A concrete and good self-help tool for muscle knots and joint stiffness. Many people use foam rollers to actively work in and stimulate circulation to sore muscles. Press the image or here to read more ^{[link opens in a new browser window]}.

2. Standing rowing with training tram (with video)

Standing rowing, also known as standing up counter with rubber band, is an effective exercise for training the middle part of the back - as well as the inside of the shoulder blades. The rotator cuff muscles, rhomboideus and serratus anterior are all important muscles to strengthen if you want to get rid of pain between the shoulder blades. We recommend 3 sets of 8-12 repetitions per set.

3. Back of therapy ball (with video)

To reduce the chance of pain and discomfort between the shoulder blades, we must also strengthen the muscles that relieve this area. Here, the deep back muscles get their full due - and an excellent exercise to strengthen and stimulate these is through back raises on a therapy ball. We recommend 3 sets of 8-12 repetitions per time.

4. Front lift with exercise tricks (with video)

Training Trams is fantastic training equipment when you want to train the area between the shoulder blades. A characteristic symptom and pain presentation of pain between the shoulder blades is that they often occur when the person is doing activities in the frontal plane (in front of him). It is therefore important that the exercises imitate the realistic demands we place on the anatomical areas - and strengthen the correct muscle groups. Front raise with exercise trike hits exactly right in relation to the area to be strengthened and works to prevent injury when performed regularly.

Our recommendation: Pilates band (150 cm)

In video 2 and video 4 of this article, we use training knits of this type (pilates band). These are excellent when it comes to safe and effective training of the shoulders. You can press here or on the picture to read more about it. The link opens in a new browser window.

Other tip: Self-treatment with trigger point ball

Another good tip involves the use of massage balls. These are used to target muscle knots (trigger points) and muscle tension. They are well suited to come to within the shoulder blade - over time they can help you dissolve sore muscles between the shoulder blades. Press the image or here to read more about the trigger point ball. Others feel that they also have a good effect from massage the shoulder blade with warm ointment. The links open in a new browser window.

Stretching training against pain between the shoulder blades

As you may have already realized, we are big supporters of elastic training when it comes to rehabilitation training for shoulders and shoulder blades. There is a good reason why these are used for training after tears and injuries in both muscles and tendons in the shoulder. This form of training isolates the muscle groups in a brilliant way, while the form of training itself is very safe and gentle.

VIDEO: Strengthening exercises for the shoulders with elastic bands

In the video below you can see chiropractor Alexander Andorff show you a full training program for the shoulders and shoulder blades. You will go a long way by doing the program 2-3 times a week.

Feel free to subscribe for free on our YouTube channel if you want. It contains a number of good training programs and health tips. Also remember that you can always contact us if you have any questions.

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Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions or are wondering about anything.

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Article: 4 exercises for pain between the shoulder blades

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

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