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Scapular Freedom

10/28/2012

17 Comments

 
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.
Pain in the shoulder blade after raking
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.


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.
Wrist extensor stretch
Place forearm vertically, flex wrist and pull fingers down and toward your forearm. Hold for 30 secs.
Finger stretches
Now pull each finger individually, hold 10-20 secs.
Wrist Stretch for carpal tunnel
Bend elbow to 90 degrees. Extend wrist and pull all fingers down and back, keeping fingers straight. Hold 30 secs.
Stretch for wrist pain
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.
17 Comments
Liz
10/29/2012 04:10:45 am

Hi! Nice clear and informative post. Thank you!

I do have a question though. when I try the quadricep stretch, the leg that matches the arm that goes under the other moves inwards at the same time, (pivots at the knee) and I struggle to correct it (there is widespread tension across my back). Which I notice your legs don't do.

What am I doing/not doing right? What else do I need to work on? (I can't identify the muscles specifically, as I am not far enough along in my studies yet... :( )

Reply
Susan
10/29/2012 07:13:47 am

Liz,
This indicates that you have tension in the muscles surrounding your hip. That pivot at the knee is called external rotation of the hip. Your external rotators are tight, so the body automatically will pivot to place slack on the system so you can get your arm into position. Best to also work on freeing up your hips as well. Here is a link to my blog with 10 exercises to improve hip mobility:
http://www.alignintegrationandmovement.com/1/post/2012/10/top-10-exercises-for-hip-and-spine-health.html

Thanks for trying out the exercises, Susan

Reply
Liz
10/30/2012 07:32:05 am

Thanks for the reply! I am working on the hips too, but progress is slow, I should probably step things up a bit, and this is the motivation to do it. :)

Barbara Loomis link
10/29/2012 11:11:25 am

Awesome post Susan!

Reply
Carol Robbins
10/29/2012 10:11:37 pm

Nice demonstrations!

Reply
Debbie
10/29/2012 11:45:43 pm

Great post and videos! I shall share!

Reply
Tim Harris
10/30/2012 04:21:27 am

Good timing for your post. My neck and upper traps are tight and sore. Thanks. There must be a fair amount of lycra in those jeans you're wearing in the videos :o)

Reply
Claire Clark
10/31/2012 04:09:47 am

Thanks so much for this timely post. I have got a very painful shoulder after doing some heavier weights yesterday..off to try these out now

Reply
snoring mouth piece link
5/6/2013 08:55:27 pm

after a heavy rain it is always difficult to get back things in place. I had many such situations where I had to put up all the leaves and baskets spread all over my house after the heavy rain last week. I liked this article.

Reply
institutesofeducation link
6/3/2013 04:31:52 pm

The latest school management software offer management solutions for various educational institutes. An automated program will not only record all data but also immensely reduce the burden of administration

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casino met welkomstbonus link
9/29/2013 05:20:09 pm

I live in the village last 5 years and every autumn after work I have the same symptoms. I didn'tdo anything like you. now I discovered your amazing way to no pain. Thank you very much.

Reply
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10/2/2013 06:03:13 am

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Reply
Tara
1/10/2015 12:28:45 pm

I have been doing rhomboid pushups for my posture but my wrists got so sore I had to give up. Is there a way to avoid the problem?

Reply
Susan
1/11/2015 02:26:57 am

Hi Tara,

You can do the movement while on your elbow. It might feel awkward, but you will get the same effect. You allow may benefit from practicing hanging to help your wrists. I will be posting a blog this week on movements to help the shoulder girdle and arm. Keep an eye out for it.

Best, Susan

Reply
Tara
1/14/2015 09:14:02 am

Thank you for the suggestion. I will try this.

Ninja007.com link
5/13/2015 11:42:21 pm



Thank you for the suggestion. I will try this.

Reply
Cosmelan Peel link
8/4/2022 01:56:22 pm

Thank you.

Reply



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