06/03/2026
I’ve had this shoulder blade pain with reaching overhead, turning my head, and sitting. Here’s how I’m treating it. This is often an issue with tightness along the joints of the midback.
Use a foam roller, place it along the midback. For me the symptoms are on my left side so I’m going to get my left arm overhead. Keep some tension in the stomach to prevent your low back from arching, and bend your midback over the roller.
At the same time, press the left arm towards the floor. It’ll produce a stretch/soreness in the left upper back area. To increase tension there, extend the spine further along the roller. You can also do a small snow angel movement with the arm to look for the pocket of tightness.
Do this 10-15 reps, 3-4x/day to loosen the area and improve your pain.
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