How to Fix Muscle Pain Between Your Shoulder Blades for Good

Dr. Rowe shows how to fix muscle pain between your shoulder blades for good. These stretches and exercises can be done AT HOME and don't require any special equipment!
EASY muscle knot relief exercises are presented in an step-by-step guide that will target achy muscle pain, spasms, tightness, and stiffness in the following areas:
Base of neck
Upper back
Middle back
Trapezius or trap muscle
Rhomboids (muscles between the shoulder blades and spine)
These muscle knot exercises can be done at home, work, pretty much ANYWHERE and ANYTIME you need a quick muscle pain fix. Also, you may find they give quick muscle knot or spasm relief in as little as 30 SECONDS!
Watch now and get rid of muscle pain between your shoulder blades for good!
Chapters:
0:00 Intro
0:47 Muscle Knot and Spasm Fast Fix
3:17 Stretches for Quick Muscle Pain Relief
7:42 Exercises for Long-term Relief
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#backpain #musclepain #chiropractic

[@DrRowe]

👉👉 Let us know how this worked for you in the comments section. We appreciate it! 👉 Have a suggestion for a future video? Leave it below!

[@younisalkhader3417]

We need the best stretches for painful and tight lats?

[@DrRowe]

@@younisalkhader3417 Great suggestion, I'll add that to the list.

[@riteshgole2133]

Hey there! My right shoulder is at a lower level than my left shoulder (probably due to doing an exercise wrongly). And my right side back pains a lot.... what should i do???🙏🙏

[@darshanollek6906]

Definitely helps thanks

[@claudiadevoogt9082]

This made a huge difference. Any suggestions to relax the sore/stiff upper part of the neck, just below the skull?

[@Genuineyes]

Dude, you saved my life multiple times during the pandemic.

[@DrRowe]

Glad you found the channel, and thanks so much for watching!

[@nathang.8052]

FIXED MY RESTLESS PAIN,THAT IVE HAD FOR 2 DAYS STRAIGHT....IM FAIRLY CERTAIN THIS IS COMING FROM POOR POSTURE FOCUSING ON MY PHONE! THX DR. ROWE

[@laurie512]

Suffered with knot pain in my shoulder blade for 2 days -- found your video, used the ball and pillowcase and boom! No more pain!!! You rock!!! I'm sharing with friends and family. Thank you, and God bless you, Dr. Rowe. :)

[@DrRowe]

Great to hear you're getting relief, and thanks so much watching!

[@cmav8]

I'm so happy that this video allowed me to find out how to release my back tightness, that i don't need to see a physio

[@kellyb9287]

The pillowcase is genius! Thank you!

[@pingspoofer7078]

Dam I’ve had this pain in my shoulders since I was about ten, went to the doctors a few time but didn’t help. I can’t believe I could have just looked on yt and found this amazing video that has made my life better.

[@DrRowe]

Really glad you found this video and it made a huge difference. Thanks so much for watching too!

[@isabeldimoff]

I didn’t realize how effective that strengthening exercise is wow! Between the shoulder blades is my biggest problem area as a cellist, so thank you for sharing!!

[@DrRowe]

It's a great one, for sure! Thanks so much for watching and I hope the exercises help for a long time to come.

[@moggridge1]

These are all very good for that extremely irritating and stubborn pain between the shoulder blades. The stretch i found gave immediate relief is where you sit in the chair, feet apart, then grab an ankle with the opposite hand. Bend the arm at the elbow a little and it really stretches that difficult area in the upper back.👍

[@DrRowe]

That's another good stretch for the upper back, thanks for watching!

[@luciddreams5272]

Yo thank you!

[@daltonswitzer9535]

I had shoulder surgery 2 months ago had to repair my HAGL, Labrum and Rotator cuff, been having pain between the shoulder blade ever since then and so far your video has made a drastic difference

[@nikoss450]

Doc you give the word "practical" a whole new meaning 👏👏👏

[@edcko10]

Thank you so much for this! This has helped greatly from the first session!

[@umasudhakar3419]

Great. Soon after doing the exercise , feels well relaxed with those painful muscles . Thank you very much

[@valeriakaplan]

You just saved my life. I had pain for past two days between the shoulders and these excersices mare me souch better. Thank you !

[@Garlicbreadplz]

Mate.. I'm so chuffed right now, I don't usually comment but this.. this video right here, your expertise and generosity sharing this knowledge is so valued and appreciated. You're a legend The relief from residual pain left from poor posture, work and stress over the years, almost a decade now has left me in tears

[@DrRowe]

Glad you found the video and are getting relief, and thanks for watching!

[@philwaters8138]

This is the best shoulder stretch routine Iv ever seen Iv been doing it at work tonight and it’s been so good 😊

[@DrRowe]

Hope the exercises help for a long time to come, and thanks so much for watching!

[@allesuye2551]

Doc, you are the best! Your explanations are so clear and complete and I have no doubt your exercises will work.

[@DrRowe]

Well thank you, and I hope these exercises help! Thanks for watching.

[@KC-xp9of]

OH THANK YOU DR. ROWE🖒🖒 My 11 yr old son is having pain between his shoulder blades after doing jumping jacks. So going to have him try all these to see if it will relieve his pain.

[@cressasweeney]

You are a God send, thank you for taking the time. This is life changing.

[@DrRowe]

Hope the exercises help you for a long time to come!

[@AlessandroCalvio]

DR Rowe Thank You very much!

[@DrRowe]

Thanks so much for watching!

[@thebiskitboy]

Thank you very much Dr Rowe, I've felt that pain/tension for the first time today upper back and did the stretches and felt instant tension release.

[@DrRowe]

Great to hear you got instant results, and thanks so much for watching!

[@cristian199783]

the image of the video describes my pain spots perfectly, you are the man thanks a lot .

[@DrRowe]

Glad you found the video and the exercises are helping, thanks for watching!

[@bo0o6686]

Much love. You're a life saver. Keep up the great work. God bless.

[@DrRowe]

Will do, and thanks so much for watching!

[@TheRayjane]

You are a life saver! I’m in excruciating pain today and it’s the muscles you are targeting in this video

[@DrRowe]

Glad you found the video, and thanks for watching!

[@pjroo]

Have had knot pain between scapula and spine for god knows how long. Physios have said it’s just a function of my desk job and mouse position 🐭🖲️ I have one of those hard spiky balls - together with your exercises I’ve had the best relief in over 10 years! Thank you! ☺️

[@DrRowe]

Glad you’re getting relief!

[@firestick4991]

Deep pain for three days. So bad I could not take a deep breath. God forbid I had to sneeze! Felt like someone was stabbing me! And it’s Christmas weekend. Everything is closed and I’m snowed in. This is such a relief! Thank You! I hope you are having a great holiday!

[@DrRowe]

Glad you're getting relief, and thanks for watching!

[@spiffydean]

awesome video, Dr. Rowe. Thanks a bunch.

[@DrRowe]

Thanks for watching!

[@debwims5671]

This was so helpful! I had a horrible muscle spasm this morning and was googling on how to help/ what to do for it. The ball in the pillowcase is genius! I got immediate relief. Still working it out and gently stretching. Thank you!

[@DrRowe]

Glad you got immediate relief, and thanks for watching!

[@pollypaget523]

This looks amazing, I will try it today.. thank yiu so much for this valuable information.

[@DrRowe]

Hope the exercises help, and please give us an update soon.

[@FireOpal.]

Why didn't I think of a pillowcase before?! Genius, thanks doc.

[@DrRowe]

It's a great way to hit those hard to reach spots, and thanks for watching!

[@Vikingwerk]

A tube sock also works.

[@DrRowe]

@@Vikingwerk or a trash bag!

[@MsMimireilly]

I sock works great without all the extra material

[@futureofpsychology946]

No for real😂🥰❤️

[@luechmillionz]

Thx doc I had chronic pain in my upper back this def helped immediately!!!!

[@DrRowe]

Wonderful to hear you're getting immediate relief, and thanks for watching!

[@chanderv3301]

Thank you for valuable information, got immediate relief

[@DrRowe]

Wonderful to hear you're getting immediate relief!

[@raphook69]

Thanks a lot Doc! I struggle for 2 days with stretching this area after a long tennis session. Wonderful and relieving stretching and exercises.

[@DrRowe]

Great to hear! Thanks so much for watching too.

[@IveysFamilyFactotum]

These look like very great stretches and I will need to give them a try...thanks for the video.

[@DrRowe]

Hope the exercises help, give us an update soon!

[@curesaul5749]

Thanks. I have been having shoulder blade pain for a while. I’ve been afraid to work out because I was worried that the pain would cause injury. Now my back feels great.

[@Big092MLBOA_]

Facts

[@mirjanaweis9155]

I just tried the stretch/exercise for those muscles behind my shoulder blades for the first time (the pain gives me awful headaches) and I think it really helped. I feel better already. I'll keep doing them and I'll watch for more tips. Thank you so much!

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@user-kf1sj5qu7b]

Great, as always!! Thank you! 😊

[@DrRowe]

Well thank you, and we appreciate you watching!

[@roromoon342]

thanks for ur hard work to show us it’s amazing

[@DrRowe]

Happy to help, and thanks for watching!

[@sm9846]

As always great ! Thank you so much !

[@DrRowe]

Thanks again for watching!

[@MotivationX2013]

Golden , thank you

[@DrRowe]

Thanks for watching!

[@judytaa]

My favorite channel ❤️ I will try this today, thanks 😊💖

[@DrRowe]

Thanks for watching, let us know how it goes!

[@hamada.y8033]

OMG!!!! THANK YOU SO MUCH 💓 BEST VIDEO Keep up the good work 💪

[@DrRowe]

Will do, and thanks for watching!

[@moist_owl9469]

Oh my god thanks! I got a bunch of my knots to ease out with these stretches. Saved me a visit to the chiropractor.

[@DrRowe]

Glad the video helped, and thanks so much for watching!

[@haneeshkrishnan476]

This was so surprising! today I was suffering from this pain and I could find your video very very useful and effective. Thank you very much 🙂👍

[@DrRowe]

Glad you found the video and it's helping, and thanks for watching!

[@AndieStardustDraws]

Woah, i woke up with some nasty pain back there, i wasn't able to lean on the right side. The first two parts of the video gave me near immediate relief! Now that I've seen the video once, I'm going to rewatch it and pause to do the full amount per stretch/exercise. As an artist, this video is invaluable to me now, thank you so so much💜

[@DrRowe]

Wonderful to hear you’re getting relief immediate relief!

[@jacobratsheko5519]

thanks so much!!!

[@DrRowe]

Thanks for watching!

[@PhillipAmato]

Thank you Dr. Rowe assisted me all the way from Australia :)

[@DrRowe]

Thanks so much for watching!

[@traumallama]

Wow a big thank you doctor Really helpful.

[@DrRowe]

Happy to help, and thanks for watching!

[@tinabontrager7001]

Oh my goodness thank you!!!

[@DrRowe]

Thanks for watching!

[@itsmeemzVlog]

Such a great help thanks Doc

[@DrRowe]

Happy to help, and thanks so much for watching!

[@JB-tv2wp]

These videos help so much

[@DrRowe]

Great to hear, thanks for watching!

[@Meme-qt8hv]

Thank you so much.

[@DrRowe]

Thanks for watching!

[@tejaslamsoge4437]

Thank you sir

[@DrRowe]

Thanks so much for watching!

[@mateusz-hq7pw]

Great channel, simply anf effective exercises in chair stretch (5:30) and bear hug (7:00) you can add huge breath in and squeeze ab muscles for maximal stretch

[@DrRowe]

Thanks for watching and the tips!

[@HelloMrPerezTv]

Thanks!

[@DrRowe]

THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -

[@ScriptedMoto]

Thanks a ton

[@DrRowe]

Thanks for watching!

[@dreamsofthedepths9789]

Great video! This helped me a lot

[@DrRowe]

Great to hear the exercises are helping, and thanks for watching!

[@hatsoffproductions]

putting the ball in the pillow case! - genius!!

[@shenonnie17]

Thank You Dr

[@DrRowe]

Thanks so much for watching!

[@anggaapriliansyah7143]

Its feel so good

[@JeanneDavis-pm7vi]

Works well

[@serabfawcett9159]

I do horseback riding (jumps) which asked a lot of back and shoulder muscle and I’ve been really stuck lately this helped LOTS 🥺Thanks, il do this on a weekly basis 🙇🏻‍♀️

[@DrRowe]

Hope the exercises help for a long time to come, and thanks for watching!

[@southernsass2937]

Thank you for this vid Doc! Oh how bad I'm needing this, I've been in so much pain. Coming do these now. Happy & blessed Thanksgiving!

[@DrRowe]

Thanks, and you too!

[@Jnsotoba]

Very informative and helpful. Thanks

[@DrRowe]

Glad it was helpful! Thanks for watching too.

[@willandiah2193]

This worked like a charm

[@DrRowe]

Glad to hear that, and thanks for watching!

[@galemonifahmusic]

Thank you

[@DrRowe]

Thanks so much for watching!

[@Mr.G_Rattlesnake]

Omg! This is everything my pack pain needs thank you so much

[@DrRowe]

Hope the exercises help for a long time to come, and thanks so much for watching!

[@nandanyunt3581]

its work thank lots

[@DrRowe]

Great to hear that! Thanks for watching.

[@quantumcake]

my upper back is thankful right now. you sir are a wizard

[@DrRowe]

Some of these exercises are definitely magical, thanks so much for watching!

[@ebrimasey2054]

Hi Doc. Your videos are helping a lot thank you. I have so many weak muscles in my left side pelvic tilt, weak glutes, sometimes low back pian, rib flare, forwarded shoulder and even AC join problem. Which muscles should I work on first and follow which ones?Sometimes sleepless nights.

[@heatherjacobsen5426]

Oh my gosh! I've been in so much pain the past few days and even the thera-gun wasn't working! I tried using lacrosse balls with the arm movement and it released instantly!! Thank you!!!!!!

[@DrRowe]

Glad it helped!

[@solaireofastora3811]

oh it worked just before I even finish the video thank you imma save this video

[@DrRowe]

Hope the exercises help for a long time to come, and thanks for watching!

[@NurseBillBennett]

That’s brilliant

[@DrRowe]

Thanks so much for watching!

[@JRD888]

thank you bro.😎👌

[@DrRowe]

Thanks for watching!

[@yall2743]

The second one did it for me... I was in such pain I felt naucious... Now it's so much better.. Still a bit soar.. But I'm sure it will be better tomorrow morning. Thank you!!!

[@DrRowe]

Keep at the exercises if they're helping!

[@petemorbius3936]

tqvm

[@DrRowe]

Thanks again for watching!

[@daljababes]

This really help ❤️

[@DrRowe]

Thanks for watching!

[@katherinebrady6296]

Great! Just what I needed. Thank you

[@DrRowe]

Thanks so much for watching!

[@katherinebrady6296]

@@DrRowe I tried the ball and it really helped. I just started working out from 2 times a week to daily about a month ago. I have been using the rowing machine for about 20 minutes and that's when the upper back pain started.

[@MrPizza-dq9fw]

Thanks man

[@DrRowe]

Thanks so much for watching!

[@MySpiritualFriend]

So grateful you made this. So much relief from the spasm I had just doing the ball followed by the second set of stretching. Thank you ❤🥰

[@DrRowe]

Happy to help, and thanks for watching!

[@herbieizzle]

Your videos have changed my life thank you so much!

[@DrRowe]

Wow, in that case, glad you found this channel and the exercises are making a big difference! Thanks for watching too.

[@herbieizzle]

@@DrRowe you’re welcome! I subbed and will be sharing your videos as well! Happy new year!

[@DrRowe]

@@herbieizzle Thanks so much for the sub, we really appreciate it!

[@thatscraftable4820]

Best video I've seen yet

[@DrRowe]

In that case, glad you found the video! Thanks for watching too.

[@thearchangel9835]

God bless you my good sir!

[@DrRowe]

Thanks so much for watching!

[@DWJ92]

I was working out a week ago and was doing overhead press been knotted up since.

[@rigenmehilli5864]

Very useful stuff!

[@DrRowe]

Thanks for watching!

[@veronicaalta9462]

Love your videos.

[@DrRowe]

Glad you like them! Thanks so much for watching too.

[@flamingo3492]

This helped me so much thank uooooooooo

[@DrRowe]

Glad to hear that! Thanks so much for watching!

[@rakejake95]

Heaven sent... wow, i code and this has been killing me. I'd turn to otc muscle relaxers, but don't have those rn. This was near immediate relief, not 100%, but enough to allow me to work and think. Thank you

[@DrRowe]

Glad to hear you're getting relief, and thanks for watching!

[@user-ju5ct4xx3b]

Thank u doctor

[@DrRowe]

Thank you for watching, we appreciate it!

[@danjones3009]

SUBSCRIBED!!! Brilliant channel. Thank you Sir. 👊👌😊

[@DrRowe]

Thanks so much for the sub, we really appreciate it!

[@soodeen5083]

Hi Mr.. It's work instantly for me. Just have this soreness this morning and can't barely drive and work. Even go to the clinic and got medication tabs to take, but it did not go away. So I googled, stumble to this video, doing it in my office, and it's work ! Very thanks to you

[@soodeen5083]

* Dr.

[@DrRowe]

Glad you're getting instant relief, and thanks for watching!

[@geetsfamily6972]

I have no word to thanku u .i am from india. my god lord krishana sent you for me.when i saw your video. i am suffering from last 3 year .i saw many nuerosurgen and physicotherpist but to no avil. thanku to u and your video from last 15 day i fell better and thanku thanku thanku so much by my hart you are rock thankd again and again i repied again and again thanku

[@DrRowe]

Thanks again for watching!

[@Zubair401]

Thank you doc may God almighty bless you 🙏🏽 Amen

[@DrRowe]

Thanks for watching!

[@78squada]

Great videos, wish i lived closer to your practice.

[@DrRowe]

Thanks so much for watching!

[@saurabhkesharwani6143]

Good stretches! 👍🏼

[@DrRowe]

Thanks for watching!

[@TheManaLord]

Awesome

[@DrRowe]

Thanks for watching!

[@mateasailingsubic]

Thankyou for you help. At 75 hurting a muscle is a pain and does not go away easily. thnks again

[@DrRowe]

Thanks for watching!

[@MyPurseBilly]

Wish I'd known about your channel before now! Such good tips 👍👍 subscribed

[@DrRowe]

Thanks so much for the sub, and I hope the exercises help for a long time to come!

[@maryjanegalutera3129]

Subscribed..Thank you sir!

[@DrRowe]

Thanks so much for the sub, we really appreciate it!

[@apostolos07061987]

Thanks for the video. It really works! I am dealing with this pain 5 jears now .Maybe it's the solution!

[@DrRowe]

Thanks so much for watching, and please give us an update soon!