The first movement is called the Rhomboid Pushup. Complete 5-10 repetitions. Make sure that your fingers and elbow creases face forward, and keep your elbows straight.
We had a good storm this week to blow off all of the leaves of the frontyard tree.
I spent two hours raking and bagging. The next morning I woke up with pain and pulling at my left shoulder blade.
I am sure that many of you can relate.
So, instead of waiting it out and griping about it all day, I took 15 minutes to work with the muscles and set freedom to my scapular sling muscles. Post session, no pain!
Below I have pics and video of the simple movements and stretches I went through to decrease the pain in my shoulder girdle.
These are also great exercises to perform daily to combat shoulder blade, arm, and neck tension from computing, driving, hair styling, pushing strollers, carrying babies, etc.
I spent two hours raking and bagging. The next morning I woke up with pain and pulling at my left shoulder blade.
I am sure that many of you can relate.
So, instead of waiting it out and griping about it all day, I took 15 minutes to work with the muscles and set freedom to my scapular sling muscles. Post session, no pain!
Below I have pics and video of the simple movements and stretches I went through to decrease the pain in my shoulder girdle.
These are also great exercises to perform daily to combat shoulder blade, arm, and neck tension from computing, driving, hair styling, pushing strollers, carrying babies, etc.
After the rhomboid pushup, perform a shoulder stretch as shown here.
Repeat the rhomboid pushup 10 more times and then go into this next stretch, Quadruped Rib Twist.
Complete another cycle through of each, the rhomboid pushup, the shoulder stretch and the rib twist. Finish up with some wrist stretches shown below.
 Place forearm vertically, flex wrist and pull fingers down and toward your forearm. Hold for 30 secs. |  Now pull each finger individually, hold 10-20 secs. |
 Bend elbow to 90 degrees. Extend wrist and pull all fingers down and back, keeping fingers straight. Hold 30 secs. |  Now pull each finger back individually and hold 10-20 secs. |
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
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