What is Upper Back Shoulder Blade?
Upper back shoulder blade is a common injury that is caused by intense physical activities such as weightlifting and running. It is also known as ‘shoulder blade syndrome’ or ‘upper back strain’, and it refers to the pain and tension felt in the upper back and shoulder blades. It is usually caused by repetitive movements that put a strain on the muscles and tendons of the upper back and shoulder blades, such as lifting heavy objects or running for long periods of time.
What are the Symptoms of Upper Back Shoulder Blade?
The most common symptom of upper back shoulder blade is pain in the upper back and shoulder blades. This pain can range from mild to severe depending on the severity of the injury. Other symptoms include soreness, tightness, tenderness, and limited range of motion.
What Causes Upper Back Shoulder Blade?
Upper back shoulder blade is usually caused by repetitive motions that put a strain on the muscles and tendons of the upper back and shoulder blades. Common activities that can cause this injury include weightlifting, running, and other sports that require repetitive motions.
How to Prevent Upper Back Shoulder Blade?
The best way to prevent upper back shoulder blade is to practice proper form when engaging in physical activities. Make sure to use the right technique and posture when lifting weights or running. It is also important to take rest days in between physical activities to give your body a break. Additionally, stretching before and after physical activity can help to reduce the risk of injury.
How to Treat Upper Back Shoulder Blade?
The first step in treating upper back shoulder blade is to rest the area and avoid any activities that cause pain. Ice the area for 15-20 minutes several times a day to reduce pain and inflammation. Anti-inflammatory medications can also be taken to reduce the pain and inflammation. Physical therapy can also help to strengthen the muscles of the upper back and shoulder blades.
How to Do Upper Back Shoulder Blade Exercises?
There are a variety of exercises that can be done to help treat and prevent upper back shoulder blade. These exercises include:
• Shoulder blade stretches – This exercise helps to stretch the muscles of the upper back and shoulder blades. To do this exercise, stand with your feet hip-width apart and your arms at your sides. Raise your arms up above your head and hold for 5-10 seconds.
• Wall slides – This exercise helps to strengthen the muscles of the upper back and shoulder blades. To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly slide your arms up the wall and hold for 5-10 seconds.
• Chest stretch – This exercise helps to stretch the muscles of the chest. To do this exercise, stand with your hands on your hips and your feet shoulder-width apart. Take a deep breath and then slowly lean forward until you feel a stretch in your chest. Hold for 5-10 seconds.
• Foam rolling – This exercise helps to massage the muscles of the upper back and shoulder blades. To do this exercise, place a foam roller on the ground and lay on it so that it is under your upper back and shoulder blades. Roll up and down slowly for 5-10 minutes.