Knots under my shoulder blade (scapula)

Discussion in 'Health & Body' started by blackjack, Aug 4, 2009.

  1. blackjack

    blackjack Senior member

    Messages:
    437
    Likes Received:
    1
    Joined:
    Jun 11, 2006
    I keep getting knots under my shoulder blade (scapula). Obviously I am doing something wrong with my posture. Is there some all-mighty scapula stretch, exercise or treatment that'll prevent it coming back? The pain is aggravating and annoying.
     


  2. HORNS

    HORNS Senior member

    Messages:
    15,192
    Likes Received:
    3,055
    Joined:
    Apr 24, 2008
    Location:
    Waiting for Saturday to Come
    I'm no expert in this area, but are the knots under the dominant shoulder blade? I'm just thinking it could be computer and moused usage combined with bad ergonomics.
     


  3. blackjack

    blackjack Senior member

    Messages:
    437
    Likes Received:
    1
    Joined:
    Jun 11, 2006
    They appear simultaneously under both shoulder blades. However, I am pretty sure that, as you indicated, PC usage and poor ergonomics is a major contributor.... I've been spending a lot of time on the computer. [​IMG]
     


  4. ZackyBoy

    ZackyBoy Senior member

    Messages:
    758
    Likes Received:
    0
    Joined:
    Apr 30, 2009
    Spring for a deep tissue massage every month or so. I get a LOT of knots from olympic lifting in my upper back and I go to one twice a month... although it's covered by my health care here in Canada. Just make sure you go to a deep tissue massage and not a regular massage.
     


  5. philosophe

    philosophe Senior member

    Messages:
    4,895
    Likes Received:
    164
    Joined:
    Oct 20, 2004
    See a good physical therapist. You may need to strengthen the scapular muscles in very specific ways as a complement to your other lifting. You may also find exercises like the Blackburns, which work all of the posture muscles, very helpful.
     


  6. somatoform

    somatoform Senior member

    Messages:
    2,139
    Likes Received:
    27
    Joined:
    May 7, 2007
    Spring for a deep tissue massage every month or so. I get a LOT of knots from olympic lifting in my upper back and I go to one twice a month... although it's covered by my health care here in Canada. Just make sure you go to a deep tissue massage and not a regular massage.

    Is it covered by Canadian health care, or your own private health insurance plan in Canada?
     


  7. ZackyBoy

    ZackyBoy Senior member

    Messages:
    758
    Likes Received:
    0
    Joined:
    Apr 30, 2009
    Is it covered by Canadian health care, or your own private health insurance plan in Canada?
    Mine is covered by Canadian health care (OHIP). The therapist just writes me a note saying it's for medical reasons and I am reimbursed for it because it's "medically necessary".
     


  8. blackjack

    blackjack Senior member

    Messages:
    437
    Likes Received:
    1
    Joined:
    Jun 11, 2006
    Spring for a deep tissue massage every month or so. I get a LOT of knots from olympic lifting in my upper back and I go to one twice a month... although it's covered by my health care here in Canada. Just make sure you go to a deep tissue massage and not a regular massage.

    See a good physical therapist. You may need to strengthen the scapular muscles in very specific ways as a complement to your other lifting. You may also find exercises like the Blackburns, which work all of the posture muscles, very helpful.



    I got a bit of both. Thanks! I went to a clinic where they provided a shiatsu-type massage and some advice on effective stretches and strengthening exercises. The knots under the scapula eventually disappeared although I know from my stretching exercises (when I remember to do them), they are literally waiting to spring up again.
     


  9. graphite

    graphite Senior member

    Messages:
    174
    Likes Received:
    0
    Joined:
    Feb 18, 2009
    Location:
    boston, MA
    what are the stretches you do for your scapula/back muscles? i get these habitually, too. not from computer usage (i don't think) but from an intense shoulder/back workout, which i try to do at least 2x/week. i got a deep tissue massage specifically for this, about 2 weeks ago. it didn't help at the time, but it felt nice. [​IMG]
     


  10. Becks23

    Becks23 Senior member

    Messages:
    222
    Likes Received:
    0
    Joined:
    Apr 2, 2006
    I feel as though when I grab onto the top of a door frame and stretch out my chest (from the top of the chest down through my ribs), it helps out. I can immediately put my head back and not feel any (or less anyways) discomfort.
     


  11. Mr. White

    Mr. White Senior member

    Messages:
    801
    Likes Received:
    0
    Joined:
    Jul 9, 2009
    I used to be able to crack my neck joints when stiff. One day in 2003 I woke up with an extremely stiff neck from a bad sleeping position. It was very sore for days. Since then, I have a knot in the shoulder muscle next to the neck. It never goes away. It took years for me to invent arm stretches and muscle pressures to provide some relief. Since 2003, I was able to crack about the 6th vertebrae maybe two times in all those years--and nothing higher.

    If you find a cure, let me know.
     


  12. blackjack

    blackjack Senior member

    Messages:
    437
    Likes Received:
    1
    Joined:
    Jun 11, 2006
    what are the stretches you do for your scapula/back muscles? i get these habitually, too. not from computer usage (i don't think) but from an intense shoulder/back workout, which i try to do at least 2x/week. i got a deep tissue massage specifically for this, about 2 weeks ago. it didn't help at the time, but it felt nice. [​IMG]
    Here is one set of exercises using a Swiss ball for support:
    IMPORTANT NOTICE: No media files are hosted on these forums. By clicking the link below you agree to view content from an external website. We can not be held responsible for the suitability or legality of this material. If the video does not play, wait a minute or try again later. I AGREE

    TIP: to embed Youtube clips, put only the encoded part of the Youtube URL, e.g. eBGIQ7ZuuiU between the tags. In the bath, I sit with my legs stretched out in front and bend forward to stretch my back and hamstrings. In the bathroom, while standing, I grab the edge of the sink (which is firmly embedded into the countertop), and pull & lean backwards ... this provides a direct stretch to whatever is under the scapula.
     


  13. moulton

    moulton Active Member

    Messages:
    33
    Likes Received:
    1
    Joined:
    Feb 23, 2010
    Hi,

    I'm no expert but have had some shoulder problems in the past. A stretch that has helped me is to sit cross-legged, cross your arms, try to touch the front of your right shoulder to the left knee without leaning forward (obviously, you can't touch the knee but you should feel a stretch in the shoulder blades). Also, getting on your back and rolling on a tennis ball (or baseball if you can take it) helps, but be gentle with it first.
     


  14. NoStyle14

    NoStyle14 Well-Known Member

    Messages:
    93
    Likes Received:
    0
    Joined:
    Oct 16, 2009
    This used to happen to me all the time until I started stretching out my back properly and doing back exercises. Scapula does not bother me at all anymore.

    However, my traps are another story. Muscles are so tight around that area. Any suggestions for this guys?
     


Share This Page

Styleforum is proudly sponsored by