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.

The pain clinics: Your choice for modern treatment
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.
See clinic overview

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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4 Exercises Against Knee Rose (Knee Wear)

Affected by Knee Rose (Knee Wear)? Here are 4 exercises for knee osteoarthritis (knee wear) that can relieve symptoms and give stronger knee muscles. The exercises are aimed at strengthening relevant knee muscles and thus contribute to increased knee stability - which in turn will lead to less irritation and strain on the knee joints. We remind you that it exists 5 different stages of osteoarthritis.

Exercises and Exercise at Osteoarthritis of the Knees

Stability muscle training can help the body relieve joints and tendons. By training both strength in nearby muscles, as well as regularly performing movement exercises - such as those shown below - you can maintain good blood circulation and muscular elasticity. We recommend that you try to do these, or similar, exercises daily. Below you will see two training programs that are specially adapted for you with knee osteoarthritis and osteoarthritis of the knees.

The Pain Clinics: Our Interdisciplinary and Modern Clinics
Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

VIDEO: 6 Exercises against Significant Knee Arthrosis (Advanced Osteoarthritis of the Knees)

In this video below shows chiropractor Alexander Andorff from Pain clinics department Lambertseter (Oslo) developed an exercise program adapted for patients with severe knee osteoarthritis. Among other things, you will see that several of the exercises use a chair as support so as not to overload the knees during the exercise. We suggest that you try to start by doing the exercises 3 times a week.

- Hip training is very important for the knees

It is also very important to recognize that good hip function is essential in order to load the knees correctly. Therefore, we suggest that, in addition to the exercises shown above, you are happy to combine with the exercises shown in this video as well.

VIDEO: 7 Exercises against Osteoarthritis / Wear in the Hip and Knee

Feel free to subscribe our YouTube channel (click here) for more free exercise programs and health knowledge.

Relief and load management for osteoarthritis in Knærne

Wear and tear in the knees is something that must be taken seriously. Fortunately, there are several good self-measures and exercises that can help you. One measure that is very easy to get started with is daily use of knee compression support which can provide increased circulation to your painful knees - and help reduce swelling. These supports also have built-in copper in the material, which many rheumatics experience as extra symptom relief. If you are bothered by a lot of fluid in your knees, we also recommend reusable cold pack to help reduce fluid retention and swelling in the knee.

Tips: Knee compression support (The link opens in a new window)
Click on the image or link to read more about the knee compression support and how it can help your knee.

Also read: This You Should Know About Osteoarthritis of the Knees

Click on the picture to learn more about knee arthritis and how it may affect you.

Here you will see another four exercises that are often used in rehabilitation training for knee pain and knee problems.

Outcome / lunges (with video)

Rash, also known as lung, is a classic exercise when it comes to strengthening knee muscles and knee stability. Exercise provides improved muscle function in the calf, thighs and other muscles that help stabilize the knee.

Also read: 15 Early Signs of Rheumatism

2. Kneeling at Bosu Ball (with video)

Squat on the BOSU ball trains both the balance aspect and the knee stability. By doing this exercise on BOSU ball, you get an increased effect of the training - as it imitates everyday problems that you may encounter. If you do not have access to the BOSU ball, the exercise can also be done only with the use of your own body weight.

3. Lateral leg lift (with video)

The hip is essential for relieving the knees - the hip acts as a shock absorber for the knees and ankles; as well as vice versa.An effective exercise when it comes to preventing knee symptoms / ailments due to knee arthrosis (knee wear).

4. Toe lift (with video)

Toe lifting is an exercise we recommend to everyone.The exercise strengthens the feet, ankles, knees and legs - which in turn contributes to more correct load and use of the areas.

Also read: What You Should Know About Knee Pain

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

NEXT PAGE: - The 5 Stages of Kneartrose (How Aggravated Osteoarthritis worsens)

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