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Pain Between Your Shoulder Blades? Here’s How to Fix It

Writer's picture: Dr. Brett McIvorDr. Brett McIvor
shoulder blade pain

Why Do I Experience Pain Between My Shoulder Blades?


If you feel pain between your shoulder blades, especially when bench pressing, you’re not alone. This is a common issue for many lifters. A typical go-to exercise is the band pull-apart, but did you know it might be making the problem worse?


Why Are Band Pull-Aparts Not Always the Best Solution?


Band pull-aparts are often recommended to alleviate shoulder blade pain, as they target the muscles between the shoulder blades. However, for some people, this exercise can actually exacerbate the issue. Overworking these muscles without addressing the underlying cause can lead to more tension and discomfort.


What’s a Better Way to Alleviate Shoulder Blade Pain?


Instead of focusing solely on exercises that target the muscles, it’s crucial to incorporate movements that promote space and relaxation in the ribcage below. Here’s an exercise that can help relieve pain and improve your overall shoulder mobility.


Exercise: Better Band Pull Apart

  1. Resistance: Start by putting a short, light resistance band around your wrists.

  2. Position: Standing about 1 foot away from a wall with your knees slightly bent and your hips tucked under, place your forearms on the wall, and push away from it.

  3. Arm Motion: Push your wrists outward against the band, causing you to feel a slight burning in the back of your shoulders.

  4. Breathing: Focus on deep, relaxed breathing. Inhale deeply through your nose, expanding your rib cage, and exhale slowly through your mouth, letting you push a little further away from the wall each time..

  5. Repetitions: Repeat this movement for 2 sets of 10 breaths, focusing on maintaining a relaxed state throughout the exercise.



Why Does This Exercise Work?


This exercise helps by promoting relaxation and creating space in the area between your shoulder blades. Instead of continuously contracting the muscles, it encourages them to release tension and improve mobility. This can help alleviate the pain and discomfort you experience during bench pressing or other activities.


Ready to Improve Your Shoulder Health?


If you’re struggling with persistent shoulder blade pain and traditional exercises aren’t helping, it’s time to try a different approach. Give this relaxation drill a try and see how it feels. Remember, addressing the root cause of the pain is essential for long-term relief.

For personalized advice and a comprehensive rehab program tailored to your needs, don’t hesitate to get in touch with us. We’re here to help you move better and live pain-free.


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At Prevail Rehab & Performance, we’re dedicated to helping you move better, feel stronger, and live without limits. Whether you're an elite athlete or simply looking to overcome daily aches and pains, our personalized approach ensures you get the care and results you deserve. Let's unlock your potential together!

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