How to Relax the Shoulder Blades

Muscle tension around the shoulder blades is common and can cause mild to severe discomfort. Carrying a bag over one shoulder, typing on a keyboard that is raised too high, slouching on the couch or overall stress can strain your shoulder muscles. Shoulder blade tension occurs when the shoulder muscles become overstretched and your body in turn spasms trying to prevent muscle injury. Knowing and performing a few simple shoulder blade stretches can loosen knots and alleviate muscle pain.

Instructions

  1. Shoulder Blade Lift

    • 1

      Stand up and reach both arms horizontally out in front of your body at shoulder height.

    • 2

      Slowly swing both arms up vertically and reach toward the sky, keeping your arms straight the entire time.

    • 3

      Continue to keep your arms straight while you slowly swing your arms back down vertically so they are at your sides. Reach toward the floor without bending your knees or bending over.

    • 4

      Repeat several times.

    Shoulder Blade Squeeze

    • 5

      Sit or stand while actively trying to relax your shoulder blades and stare straight ahead.

    • 6

      Raise both arms out to your sides with your elbows bent.

    • 7

      Move both of your elbows backward as far as you can to squeeze your shoulder blades. Hold this position for five seconds.

    • 8

      Move your arms back to their original position at your side and then bring them forward so you can firmly grasp each elbow with the opposite hand.

    • 9

      Repeat several times.

    Tennis Ball Method

    • 10

      Lightly massage your shoulder blades to release the tension in your muscles.

    • 11

      Place a tennis ball on the floor and lie on top of it.

    • 12

      Position yourself so that the tennis ball is in contact with the most tender and tense area on a shoulder blade. Let gravity pull on your body and relax as you lie in this position for five minutes or until you can feel the knot in your muscle relaxing.

    • 13

      Repeat this procedure in different positions until you have addressed each tender knot around your shoulder blades.