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3 Most Effective Exercises to Eliminate Shoulder Blades Pain


Filed Under (Fitness, General) by Rick Kaselj

Welcome to Monday! I hope you had a great weekend.

It is beautiful and sunny over here in Kelowna. We spend a lot of our time at the beach and taking our dog, Coco to the water dog park.

A lot of times, my clients complain about shoulder blades pain. So today, I have a couple of exercises that you can do to help if you or someone you know suffer from shoulder blades pain.


~ Rick


In today’s video, I wanted to go through the top three shoulder blades pain exercises.

Top 3 Shoulder Blades Pain Exercises

CLICK HERE to watch the YouTube videos.

I got Donnalee to demonstrate.

#1 – Tennis Ball into the Shoulder Blade

Tennis Ball into the Shoulder Blade

Tennis Ball into the Shoulder Blade

You need a tennis ball or a denser ball like a rocket ball. If you are flexible enough, you can massage the mid part of the shoulder blades with your hand. If you don’t, you can move up against the wall and press the ball between your body and the wall. You will bend on your knees, move your body and massage the shoulder blade area. A lot of times, shoulder blades pain happens when the muscles around the shoulder blades are tight. We want to loosen them up by massaging the tennis ball into the shoulder blades. You will do one set of 3 circles one way and 3 circles the other way. You are moving the ball around the mid part of the shoulder blades as supposed to the bony part. You can progress on to 5 repetitions each way around the shoulder blades.

#2 – Pretzel Stretch

Pretzel Stretch

Pretzel Stretch

You will intertwine your arms and then you will bring the elbows up. You are stretching the mid back area as you are in a pretzel position and then you will come back down. We move the shoulder blades and then stretch the muscles in between the shoulder blades which are oftentimes tight and stiff leading to shoulder blades pain. Start off with one set of 3 repetitions each side, alternating the arms. You will hold for 5 seconds and then you can progress on to a longer hold like 10 seconds.

#3 – Back Arch

Back Arch

Back Arch

Your feet are a little bit wider apart in order provide support and stability to lower body. You will bring the arms over head and you will work on trying to arch through the mid back. Your focus isn’t in the low back but trying to work on the mid back area. We don’t want too much movement in the low back area. We are doing a kind of a mobility stretch. We are working on loosening up the mid back area. If you have tightness around the shoulder blade muscles, tightness in the mid back muscles in between the shoulder blades and also poor movement in the mid back area you will have shoulder pain. Go with one set of smooth controlled movement. You will hold the end position for a second or two. Start off with 3 repetitions and progress to 5 then you can progress to 10 repetitions.

If you are looking for an easy and fast way to release your tight shoulders, then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (2)


Thanks Rick, These three exercises arrived at the perfect time for me to work on over the weekend. I’ve recently developed right scapular pain during the last couple weeks while working extended hours as an OR RN. After only a few sets of your exercises my pain and tightness has decreased greatly.
Thanks again from a loyal client,



Rick Kaselj Reply:

Thank you very much for the support, Tony! I am happy to help.


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