Self Massage Technique for Upper Back

That familiar band of tightness between the shoulder blades – Oh, does it visit you as well? Let’s talk about it.

Have you ever gone walking, and your sock decides to abandon your ankle to snuggle your toes? It becomes annoying, right?  That is how I feel about that nagging discomfort (sometimes pain) between the shoulder blades.

I have many people that reach out to me about the “pain between the shoulder blades” and how it becomes so annoying that it is the only thing that keeps their focus – this is a critical time to listen to the body.  The body will send whispers to let you know something is wrong, and we want to pay attention to those whispers before they become screams.

Yeah, okay, that sounds great, but how do you do that? Well, let’s pay attention to our actions before or during the pain.  The Rhomboids are, most of the time, the culprit of this pain. Now many people believe these muscles are always tight, but sometimes these muscles are in pain because they are overstretched. Yeah, I know it’s a bit of a mind flip.

Think about it, being hunched over at your work desk or maybe doing a puzzle, your shoulders caved in, and your back muscles are strained and overstretched. Discomfort can also come from muscles around the spine due to a lot of side bending (leaning). We all lean very often, and it is okay – you’re not lazy.  Your muscles are just tired and asking for a break.

Below is a video to help release the rhomboid muscles. Be sure to have a therapy ball or tennis ball on hand. If you have any questions, please feel free to call or email me.


Let’s heal together,

Erica Ware LMT & Founder of Holistic Bodywork

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