Exercises for the pain between shoulder blades and spine.

How to do the exercises

Lower neck and upper back (rhomboid) stretch

Picture of how to do lower neck and upper back (rhomboid) stretch
Lower neck and upper back (rhomboid) stretch,
  1. Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
  2. Gently reach out so that you feel your shoulder blades stretching away from each other.
  3. Gently bend your head forward.
  4. Hold for 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Resisted rows

Picture of how to do resisted rows exercise
Resisted rows,
  1. Put the band around a solid object, such as a bedpost, at about waist level. Stand facing where you have placed the band. Hold equal lengths of the band in each hand.
  2. Start with your arms held out in front of you.
  3. Pull the bands back, and move your shoulder blades together. As you finish, your elbows should be at your side and bent at 90 degrees (like the angle of the letter “L”).
  4. Return to the starting position.
  5. Repeat 8 to 12 times.

Neck stretches

Picture of how to do neck stretches
Neck stretches,
  1. Look straight ahead, and tip your right ear to your right shoulder. Do not let your left shoulder rise as you tip your head to the right.
  2. Hold for 15 to 30 seconds.
  3. Tilt your head to the left. Do not let your right shoulder rise as you tip your head to the left.
  4. Hold for 15 to 30 seconds.
  5. Repeat 2 to 4 times to each side.

Neck rotation

Picture of how to do neck rotation exercise
Neck rotation,
  1. Sit in a firm chair, or stand up straight.
  2. Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
  3. Turn your head to the left, and hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times to each side.

credit : https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=zp4503

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