Relieve pain between shoulder blades with a simple, yet extremely effective self-massage.
I am not talking about uncoordinated rubbing around your muscles, which won’t bring the desired results.
I am talking about tackling the very primary troublemakers in your musculature that leave you in pain.
When the area between your shoulder blades is stiff, painful, tight, etc., it is mostly because a couple of key muscles developed too much “habituated tension” and trigger points, respectively.
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I will guide you step by step through your self-massage!
On this page I will guide you step by step through your self-massage and offer you precise instructions.
Practicing self-massage is not as hard as many imagine, and you can do it too. You can relieve yourself from your pains, no matter how bad they are. In over 90% of the cases it’s possible.
All you have to do, is taking consistent action. You can start right now!
Trigger points and too much muscle tension don’t vanish over night.
If you do not treat them, they can persist over years and give you more or less constant trouble.
Via the mechanical forces you apply through self-massage on your muscles, you communicate with your nervous system – control station of your body – and tell it to let go of unnecessary muscle tension.
Furthermore, you can “knead out” the trigger points.
In the instructions below I will show you what areas you have to work in order to achieve relief.
Still, at the end of the day you probably won’t have to massage all the presented muscles/areas.
You just have to do some upfront work and inspect all of them for tenderness. Afterwards you massage only the painful ones.
All the muscles named above are located at your upper back. For now that is all you need to know.
What you will be doing here, is the following:
Start your massage at the upper and inner border of your shoulder blade.
Here is your levator scapulae and your trapezius located.
You can feel the upper border, which is also called angulus superior, by placing your opposite hand on your s pine and then moving it to the side until you hit a bony landmark.
Afterwards, massage the whole area between the inner border of your shoulder blade, also called margo medialis, and your spine.
The muscles that you are going to work here, are your erector spinae, your rhomboids and your trapezius.
When you are done with that area, you want to concentrate exclusively on the upper half of the inner border of your shoulder blade.
But this time you will cross the arm of the affected side in front of your body and keep it there.
This way, your shoulder blade will rotate and set free the fibers of your serratus posterior superior, which are usually hidden underneath your shoulder blade.
Now we proceed with the area on the shoulder blade itself, right below your spine of scapula.
You can feel this spine by simply putting your hand over your shoulder and feeling the bony horizontal line on your scapulae.
Here is your infraspinatus located.
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Muscle: Serratus anterior
The muscle we are going to massage here, is your serratus anterior, which is located at the side of your ribcage.
It’s a very thin and superficial muscle and I recommend massaging it with a massage ball or your fingers.
This muscles attaches directly at your scapulae and is often involved in pain between shoulder blades. So, make sure to inspect this one too.
The scalenes consist of three little muscles that are located at the side of your neck. They often contribute to pain between the shoulder blades.
Their massage is a little bit more complex, why I would like to refer you here to their own page – see link above -.