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shoulder stretches! help!
Hi everyone! The muscles where my shoulder blades meet right next to my spine (the rhomboid muscles)….does anyone know of any stretches or other ways to relieve the tightness and aches??? any advice would be appreciated. has anyone else had trouble with this area as well???
i added a picture for those who may not know of the area i am refering to or if i didnt explain it clearly.
thank you in advanced.
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5 Replies
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I’m certainly not a physical therapist so take this with a grain of salt. I do a stretch on the pole that I think helps and I’m going to try to post a picture from my phone. It looks ridiculously simple but it feels surprisingly good. I basically stand facing the pole and grip it with both hands about half way between shoulder and waist high and lean my butt back to put my body weight into it.
The other thing I try to do and this is tougher because it requires something to rest on that’s narrow enough to hang your arms down. I can kind of do this on a railing in my house but I put my chest down on the railing/narrow counter top, whatever you can find and hang both arms off the sides while holding dumbbells–this lets the dumbbells do the stretching.
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I notice when I learn a new move or when life allows me to pole more than usual in a week, that my shoulders and upper back get tight and tense. Sometimes I type in shoulders stretches on Youtube. This video http://youtu.be/x6MwJhCA_x4?t=9m29s at 9:30 offers a great stretch for between your shoulder-blades. When mine get tight it feels like heaven to do this stretch. Especially when lifting your arms up and then down as she suggests to do (such sweet relief). In yoga It’s called Garudasana or Eagle pose if anyone wants to find any more info on it.
Also, some people might suggest a tennis ball and a wall.
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If you don’t have a pole at home you can do this pose show above from the floor I call it a reverse bridge. https://www.studioveena.com/lessons/view/4dee2b60-a974-4aab-9feb-5d480ac37250
Also you may want to foam roll, it feels so good on the back! https://www.studioveena.com/lessons/view/4efc8e72-b3a0-49fa-bea0-3d490ac37250
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Lacrosse ball! Have this pain as well and that almost instantly releives it after I’m done.
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