Knots under my shoulder blade (scapula)

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.

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.

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.

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.

Originally Posted by ZackyBoy

Click to expand...

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?

Originally Posted by somatoform

Click to expand...

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".

Originally Posted by ZackyBoy

Click to expand...

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.

Originally Posted by philosophe

Click to expand...

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.

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.

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.

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.

Originally Posted by graphite

Click to expand...

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.

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.

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.

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?