That knot you always feel between your shoulder blades
This is one of my favorite things to treat. My shoulder blades and mid back are a big part of my symptomatic hypermobility. Although flares still occur, I know exactly what to do when this pain returns and I’m here to help you learn too!
The thing with mid back and shoulder blade pain is that it’s not straightforward. I remember getting a referral from a doctor for a new client who needed to be seen for a “rhomboid trigger point”. Sure, they had pain near the rhomboid muscle attachment, but what they needed was SO much more than a muscle release. If it’s not just a muscle, what could be leading to this pain?
The shoulder blade has muscles pulling it in all sorts of directions. In addition, a lot of us with pain in this area also deal with neck pain. The neck refers pain down in between the shoulder blades 🤯. We have to stabilize the neck and mobilize/strengthen the mid back to help get rid of this problem area. Stretching may actually make things worse. When we have so much mobility and muscles get overstretched, they contract to try and help build stability.
Not only do you have a weaker, overstretched muscle, but your neck is probably too loosey goosey, neck pain is referring down to between your shoulder blades, your mid back is locked up as a protective mechanism, your shoulder blades have muscle imbalances, your lats are on lock down to try and hold you together, and if you have dysautonomia, you probably also have coat hanger pain (decreased blood flow to the neck and shoulder region). It’s A LOT.
In order to treat it, we have to look at the big picture. I’m really proud of my neck and shoulder stability program for this and have a lot of great feedback from others who have completed it. If you’re ready to start stabilizing this area, check out this program (found within Pocket PT Stabilize + Support) or start with one of my free exercise sessions on youtube.
Neck & Shoulder - 7 Day Challenge!
Get started on your stability journey with this free workout series on my YouTube channel. Just a few minutes a day can help increase stability and relieve pain and tension!
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