Overcoming scapula pain: exercises to recover at its best

The pain in the shoulder blade is a fairly common disorder. Which can occur for reasons related to the bone and muscles that are grafted on it? Or be caused by disorders affecting other organs.

The scapula is a flat bone, even (ie present symmetrically both right and left), triangular in shape and located at the dorsal surface of the thorax in the area between the base of the neck and the back. Its physiological function is to support the movement of the shoulder through the support that offers the elevator muscles of the scapula, rhomboid, triceps, trapezius, and deltoid.

Causes of scapula pain: the most frequent is muscle contractureOvercoming scapula pain: exercises to recover at its best

The most common cause of scapula pain is muscle contracture, which particularly affects the levator scapula. In these cases, the pain arises in the upper portion of the bone and spreads towards the nape, accompanied by rigidity, difficulty in moving the shoulder. And sometimes by muscle-tension headache.

The contracture can be triggered by exercise performed incorrectly or excessively, by incorrect postures. Or abnormalities of the spine or shoulder. The most affected rachis alterations are hernias or disc protrusions, pathologies that involve compression of the nerve radicles of the fibers that innervate the upper limb. In these cases, the pain may radiate to the arm.

The most common pathologies of the shoulder responsible for scapula pain are the Impingement Syndrome (which involves rubbing between the humerus. And the scapula during the upward movement of the arm, generating pain in the scapula).The inflammation of the cuff of the rotator (the complex of the four muscles. And respective tendons that contribute to the movement of the shoulder).

The traumatic diseases may be the cause of this type of pain, even though incidents such as the fracture of the scapula are relatively rare. Shoulder injuries are more widespread.

Even taking an incorrect posture can cause pain in the scapula. This problem is particularly frequent in those who spend a lot of time in front of the computer in positions that are harmful to the balance of the musculoskeletal system. In this case, the affected scapula is the one corresponding to the hand that moves the mouse.

Psychological conditions of fragility or exposure to intense stress can trigger phenomena of muscular tightening that degenerate into contractures.

Other contingent situations such as holding a child many hours a day or carrying backpacks containing heavy books can cause this disorder.

How to treat scapula pain

Before proceeding with scapula pain therapy, a diagnosis must be established and the responsible factor removed if possible.

It is in any case important to avoid carrying heavy bags and backpacks, to which it is advisable to prefer the draggable trolley. It could also be useful to replace the mattress if it is too hard or too soft. And choose a model on the advice of your doctor or physiotherapist based on your problem.

To counteract the risk of scapula pain from long stays at the PC, it is good to observe some rules. How to position the monitor below the horizontal visual axis and at least once away from your arm. In addition, the keyboard and mouse should be in line with the elbows: it is advisable to use a support for the elbows if they protrude from the support surface. A footrest could be useful to reduce tension on your back. It is also important to keep the back well supported by the backrest.

Minor scapula pain can be treated with painkillers for local use (cream or patch formulations) or pads for heat and cold therapy. In case of intense pain, the doctor can prescribe anti-inflammatories to be taken by mouth, muscle relaxants or cortisone infiltrations.

For rehabilitation purposes, it may be useful to undergo targeted and personalized physiotherapy cycles.

Scapula pain some exercises to recover better

In the case of mild contractures, recovery can be accelerated by regularly performing rehabilitation exercises also with a view to preventing relapse.

Exercise 1: Tackle the effects of incorrect posture

To counteract the effects of incorrect posture, it may be useful to perform this simple exercise. Sitting on the ground with the back straight. And the legs crossed, move the chin backward keeping the head aligned with the spine. Then stretch the head upwards, as if a hook were pulling it in that direction. This affordable exercise contributes to unloading the shoulder area.

Exercise 2: Dissolve the shoulder blades

To loosen the shoulder blades, roll your shoulders back and forth, describing a letter C. Perform the exercise 10 times in each direction.

Exercise 3: Stretch the muscles

Here is another exercise to relax the muscles and unload the shoulder blades. Raise the right arm and fold the forearm downwards. So that the hand touches the left hand passed behind the back. Open the chest by inhaling deeply and relaxing the pectoral muscles. This exercise must be performed 5 times per side.


Hi, I am JEFFREY Dawson; I am an entrepreneur, father, mentor, and adventurer passionate about life. At this moment, I am working with depression and anxiety.

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