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Shoulder Dysfunction, Neck Pain and the Scapula

Posted September 29, 2007 at 01:30 PM by Julie R. Keen

Section: His Fitness, Injuries & Rehab

scapula My grandmother tells a great story about my mother when she was about 5 years old.  She came into the room and had her hand up behind her back, holding onto her shoulder blade.  She then asked my grandmother if that was where her wings attached when she was an angel. The scapula, or shoulder blade is an often-ignored important component to preventing both shoulder dysfunction and neck pain.  Here’s what it does, why it is important, and how you should incorporate scapular exercises into your training.

Anatomically, the scapula is a triangular shaped bone that sits along the ribcage and is structurally one of the three bones that make up the shoulder girdle.  It articulates with the ribcage at the scapulothoracic joint, the clavicle at the acromioclavicular (AC) joint, and the humerus at the glenohumeral joint.  Dysfunction of the scapula can manifest itself at any of these joints.

Today I’m going to talk mostly about the scapulothoracic joint, where your shoulder blade sits along your ribcage.  Dysfunction at this joint is often overlooked by trainers/therapists/doctors, yet it can be the root of problems in both the neck and the shoulder.

Ideally, in a relaxed position, the scapula should sit so that the medial border is parallel to the spine.  The rhomboids, levator scapulae, trapezius, serratus anterior, pectoralis minor, pectoralis major, and others all play a role in the static and dynamic positioning of the scapulae.

scapula2 width=
Often the muscles around the shoulder blade are weak as our lifestyles don’t force us to use them the way that they need to be used to stay strong.  Most of us sit for a living, and in poor posture most of the time.  This allows certain muscles to weaken and others to tighten up. 

Think about the last time you were in a fun house at the local carnival.  When that fun house floor is moving all over the place, it is not easy to walk a straight line, right?  Well, the same is true for your arm and your shoulder blade.  Your shoulder blade is the fun house floor, and your arm is you trying to walk the line.  Any time you use your arm, more so in overhead movements, your scapula needs to be stable to prevent those rotator cuff muscles from being pinched and injured.

For example, if the levator is tight, and the serratus anterior is weak, the scapula will rest in a position of downward rotation.  This means that the “socket” part of the shoulder is facing downward instead of to the side.  This puts the rotator cuff muscles in a position where they are more likely to be impinged with any kind of movement.  The levator also attached to the bones in the neck, so if it is tight, there is likely to be some effect on the joints in the neck.

If you continually slouch, then your pectoralis minor is likely tight.  Because of where the pec minor attaches on the scapula (the coracoid process) it has the effect of tipping the shoulder blade on the ribcage, by “winging” the bottom angle away from the ribcage.  The lower traps are often weak as well.  This also puts the rotator cuff muscles in a position where they will be subject to injury with overhead movement.

If the periscapular muscles are weak, then they are not going to be efficient in positioning your shoulder blade and holding it stable while your arm does its thing, whether that is lifting your kid up over head, or throwing a ball, or screwing in a lightbulb.

OK, so I’ve convinced you, now what?  What should you do to keep the muscles around the shoulder blade strong and flexible?

First of all, pay attention to your posture.  Yes, I’ve said it before, and I’ll say it again, your mother was right.  Sit up straight!  Take a posture break every 20 or 30 minutes.  Reach the crown of your head toward the ceiling, relaxing your chin down, and feel your shoulder blades slide along your back toward your back pockets.

Second, incorporate these mobility and activation exercises into your warm-up.

scapula stretch Foam Rolling:  If you haven’t invested in a foam roller yet, what are you waiting for?  This tool is versatile and will quickly improve your mobility.  Thoracic rolling is great for those with neck and/or shoulder issues.  Start with the roller perpendicular to your spine, cross your arms in front of you to get your shoulder blades out of the way, and gently roll up and down your thoracic spine, pausing to arch over the roll at each level.  Spend 5 minutes rolling this area.

levator scapulae stretch Levator Stretch:  This pesky muscle is tight in nearly every client I have ever seen.  It attaches to the medial superior angle of the scapula and also to the cervical vertebrae.  To stretch it, reach your arm up overhead, then bend your elbow and put your hand as far down your back between your shoulder blades as you can.  Your elbow should point directly at the ceiling.  Turn your head and look at the opposite armpit.  If that isn’t enough stretch, then reach the other hand up and gently pull your head down like you are trying to put your nose into your armpit.  Hold for 30 seconds.  Repeat twice on each side.

Chest Stretch:  This will stretch out the pectoral muscles, which get tight with slouched posture.  Sitting or standing, interlace your fingers together behind your back, keeping your elbows straight.  Pinch your shoulder blades together, and gently lift your hands away from your back.  Be sure to keep your posture upright and your chin dropped.  Hold for 30 seconds and repeat twice.

stick up bottom stick up top

Wall Slide/Stick Ups:  This is a great postural correction exercise that dynamically stretches the tight muscles, and isometrically strengthens the weak ones.  Start by leaning against a wall with your feet a few inches away from the wall, but your butt, upper back, and head in contact with the wall.  Place your forearms against the wall (as illustrated above) so that your elbows and the backs of your wrists are in contact with the wall.  Slowly slide your arms up overhead, while maintaining contact with the wall at all points (butt, back, head, elbows, wrists, shoulders).  Hold for a few seconds then slowly lower again maintaining contact at all points.  Repeat for 2 sets of 10 reps. Your goal should be to increase your range of motion each rep, while improving contact.

Prone Y, T, W, L:  This is a great exercise for retraining the scapular stabilizer muscles, especially the lower traps and rhomboids.
Start by lying on a stability ball with your feet planted a little wider than hip width apart.  Brace your abs and lift your torso so that your body makes a straight line.  To start use NO weights.  As you progress, you can try the small pink dumbbells (1-5#).  Do all the reps of each of the following with no rest between exercises (or as little as you can).
Y exerciseY:  Lift your arms up making the letter “Y” with your body (come on … you know … Y M C A!).  The effort should come from your shoulder blades moving down your back toward your back pockets.  Slowly lower down.  Perform 8-12 reps before moving to the next movement.

T exerciseT:  Same as the Y but your arms are straight out at shoulder height now like you are pretending to be an airplane.  8-12 reps

W exerciseW:  Same as the T, but start with your elbows bent about 90 degrees.  8-12 reps

L:  Start with your arms hanging down toward the floor in front of you.  Lift your elbows up while pinching your shoulder blades down and back, then rotate your hands up until they are level with your shoulders.  8-12 reps.L exercise

Scapular Push Ups:  Start in a push up position, with your hands about shoulder width apart and directly under your shoulders, resting on your toes.  Abs are braced, and your head is in alignment with your body.  Push through your hands and let your shoulder blades slide forward (protraction).  Keep your spine and elbows straight and your chin tucked in.  Hold for 5 seconds, and actively pull your shoulder blades together, keeping your shoulders relaxed (i.e. NOT up under your ears).  Hold this for 5 seconds.  That’s 1 rep.  Perform 2 sets of 8-12 reps. To see a quick video of someone performing scapular pushups, go to gocolgateraiders.com

Third, if your problem is long-standing and you have shoulder and/or neck pain, then do yourself a favor and go see a qualified medical professional.  There are some things that just can’t be corrected for free over the Internet!

Julie R. Keen is a physical therapist and personal trainer.  To find out more about Julie please visit her website at http://www.keenfitness.com.

Research sources and for more information: [picture1]; [picture2]; [picture3] [picture4]; [stick up picture]; [YWTL exercise pictures]


80 Responses to “Shoulder Dysfunction, Neck Pain and the Scapula” (Leave a reply)
  1. Erick DeSica said:

    Mrs. Keen,
    I thought your article was very informative and clearly explained. If possible, I would like to get your opinion on a related issue. I sustained a follow on my left shoulder as well as a compression fracture of my L5 on a separate incident.  I walked away from both, but after trying to do upper body activities (i.e. pushups, pullups) in the army, I lost most of the strength and function of my arms.  I have stopped these exercises and some of the symptoms (numbness, tingling) have subsided.  The weakness, trembling, and lack of dexterity persist, however.  I have been to several doctors and physical therapists and no one has been able to pinpoint the problem.  They have run EMG’s, xrays, MRI’s and blood work.  They have tried to help, I know, but they are obviously missing it.  The problem is real and it is debilitating.  I suspect the left spinoglenoid notch as there is scapular pain(it feels impinged on top and down along the medial side).  When I do pushups, I get a pain down my outer/back left arm after only a few, and as a result, I cannot do many.  If I start doing them on a regular basis, all the previous symptoms will recur.  I don’t know if you have time to respond to this but I hope you can.  Thank you very much. 
    Sincerely,
    Erick DeSica

  2. Eric,
    I’m very sorry for your pain and persistent troubles.  It sounds to me like you might have some impaired neurodynamics.  It would be best if you found a therapist well-versed in adverse neural tension, one who has taken courses from David Butler (http://www.noigroup.com/).  There does not appear to be a listing of course graduates on his website, so likely you will have to call and ask.
    I hope this helps ...
    Julie Keen, PT, NSCA-CPT

  3. Erick said:

    Thank you Mrs. Keen.

  4. I’m staying all day long at the office and i think i have some serious problems with my shoulder and my neck. i want to see some exercise to prevent not happend something worse.

  5. When I was a fitness trainer, I was amazed at the number of clients I saw that had weak, rounded shoulders. 

    Almost everyone should perform some type of resistance exercise for the shoulder joint and shoulder girdle to help strengthen the muscles, and improve posture.

    Thanks for the article!

  6. Kim from virginia said:

    I don’t necessarily have pain in my shoulder blade, but I do have discomfort or a “funny feeling” in my shoulder blade and down the side of my rib cage like something is being pinch or something is not in the “right place”.  Any thought as to what it might be?

  7. Often the neck will refer pain down along the shoulderblade, or the joints in the thoracic region will refer pain out along the ribs.  It would be worth seeing a qualified professional for an assessment.

  8. garrett turner from laguna beach, ca said:

    Hi Mrs Keen,
    I have had a shoulder injury for the past year and a half and have been to at least 5 different specialists, all telling me different diagnosis. The most recent one was winged scapula. I also have pain in my neck. My shoulder problem occured one morning when i woke up. I was a personal trainer and working out was my life. I have no idea how it happened, or what i should do about it. The most recent doctor that i had seen suggested getting a surgery that requires getting both of my 1st ribs removed, along with a small muscle located by the clavical.

    I dont know what i should do. All i want to do is live pain free and get back to my training and healthy fit life.

    Any suggestions would be greatly appreciated.

    Thank you very much

    Garrett Turner, age 20

  9. Garrett,
    It is hard to tell from your description and without seeing you in person, but it could be that the neck is referring pain, or you could just have some scapular instability.

    This website (http://ozpt.com/COMTgrads.html) has a list of very qualified physical therapist who can work with you to find the source of your pain and how to fix it.  The problem with seeing a surgeon is that they do surgery.  So if your problem is not necessarily surgical (ie torn ligament, broken bone, etc) then they don’t have much to offer you.

    I hope that you find the help that you need to live a long, active, painfree life!

    Julie Keen, PT, NSCA-CPT
    http://www.keenfitness.com

  10. Robert from California said:

    Hello Julie,
    I had pain in my shoulder, neck and down my arm for about a year. I was diagnosed with 3 disk bulges in my neck. I had an epidural injection done, and then went into PT. I am doing very well now, I continue daily with my stretching and strengthening exercises. While I most all o my pain has been resolved, I still have some persistent pain in my right scapula, near the lower right corner. I am 46, when I was in my early 20’s I broke my right clavicle, at the AC joint. The clavicle healed a little bit shorter, and so my right shoulder is pulled a bit forward. While PT has corrected the positioning of my left scapula, the right still tips forward and makes proper posture nearly impossible. I have been doing exercises for 10 months now. Do you think it is possible, with more time, for all the muscles in my shoulder to get stretched to make up for the short right clavicle, or should I start talking to my doctor about other solutions?

    Thank you very much for your time and consideration.

    Robert

  11. Kim from Virginia said:

    Thank you for response and that it could be a neck issue.  I am the one with the “funny feeling” or something being out of place in my shoulder blade area and down the side of my rib cage.  You said to see a qualified professional.  Who is considered a qualified professional?  My family doctor’s answer is to get an x-ray and say I don’t see anything there...So who would you suggest I ask for a referral to see?

  12. Robert,
    When you have structural differences (ie from a broken bone or surgery) you may always live with (in your case) a shoulder blade that tips forward.  More time may help, but if I were you I would never consider surgery unless the pain is unbearable and unrelenting.  Have you had any trigger point work done?  That can sometimes resolve residual muscle spasm and pain.  But I would also persist with the exercises ... it might just need more time.

  13. I’m not sure where in Virginia you are, but this website (http://ozpt.com/COMTgrads.html) has a list of very qualified physical therapist who can work with you to find the source of your pain and how to fix it.

  14. Barani from Deleware said:

    Hi i work on computers for a long time now i have pain starting from the hand(carpel) and the pain radiates to neck shoulders, scapular and lower back i need some help and the pain gets worsen when i sit in front of the computer i need some exercise to relieve my pain during my work pls help

  15. Great post about Shoulder Dysfunction, Neck Pain and the Scapula, interesting articles,
    Foam Rolling
    Levator Stretch
    Chest Stretch
    Wall Slide/Stick Ups
    Prone Y, T, W, L
    Scapular Push Ups
    this may help me much… thanks,

  16. John said:

    This has been really helpful.  But for the scapular pushups, do you mean to hold for 5 seconds at the bottom?  Or the top?  Or both?  Thanks.

  17. My neck and shoulders are always bothering me. Thanks for this info

  18. I have never heard of a lot of these stretches. I am going to try them and see if it works. Thanks :)

  19. Very informative post, I have never heard of this information before.

  20. Robert from California said:

    Hello Julie,
    I posted here back in July, I wanted to let you know that I am doing way better. I found a pain management specialist that administered a series of trigger point injections a few months ago. I also purchased a home cervical traction unit. I continued to exercise too. I am now pain free 99.9% of the time (except for sore muscles from working out but that is good pain!!) I started using a friends bow-flex machine under the guidance of a physical therapist/trainer. I have greatly improved my posture and am now working on strengthening specific muscles that are weak. I have been able to return to most of my normal activities including horse back riding, shoveling in the garden, and doing other strenuous activities. I believe that the trigger point injections were what broke the cycle of pain and spasming. Thank you very much for your advise. Now I think as long as I stay committed to my exercise program and continue to eat a healthy diet I should do well. Thank you Julie!!

  21. Andre from MA said:

    I have severe neck and back pain that I’ve been suffering with for about 3 years. No car accidents or any trauma it just randomly started hurting and it slowly gets worse. It’s the left side of my neck and it stretches down to my left shoulder and ends inside my shoulder blade. It hurts all day everyday. I have had MRI’s, X-rays, physical therapy visits, massages, weight loss, change of posture, applying heat/cold and I take tramadol and IC Salsalate everyday it subsides the pain but doesn’t completely wipe it out. I’ve also tried viccodin, percocet and soma. None of those 3 muscle relaxers do anything with the pain and end up just making me nauseous. When my wife massages it she says she can feel a marble sized lump in my shoulder and another inside my shoulder blade which sometimes can be shifted or moved and sometimes popped by squeezing it feeling like air has been released. This may sound odd, but, occasionally after a while the pain will shift from the left shoulder blade to the right shoulder blade. Sometimes when the painful spots are being massaged I experience a weird tingling which is sometimes painful. One of the two shoulder blades hurts all the time but never both together. (Thank God) While the massaging feels good it doesn’t do anything for the pain. If I don’t take the tramadol my back burns on each of my sides close to each rib in addition to my neck, and back pain. I don’t know if this problem is related but it’s another issue I have been dealing with. Lastly I noticed that if I thrust my self back (like I’m trying to touch both elbows together behind me) my chest cracks.. I only do it when my chest is in pain and usually cracking it makes the pain go away. If I’m sitting down slouching and resume back to a normal position that’s when I need to crack my chest the most because of the pain. In addition to all the above mentioned remedies I’ve tried I also tried buying a new special pillow and I even invested in a 2500.00 mattress. Still no change.  I don’t know what to do anymore and I have been to so many doctors visits and no one can figure it out. It seems like some sort of medical mystery and I’m way past the keep the posture straight, lose weight and do exercises advice. The MRI’s and X-ray’s were inconclusive as well. Any ideas would be greatly appreciated.

  22. Andre,
    Sorry for all your troubles!  I have three suggestions.
    1.  Get a book called “The Trigger Point Therapy Workbook” by Clair Davies.  Read it.  Figure out which trigger points are your likely trouble spots.  And work on them daily.
    2.  You might be sick of hearing it, but posture, posture, posture.
    3.  Start doing some strengthening exercises for your scapular stabilizers/lower traps like face pulls, serratus punches, and YTWLs.  Low weights, but higher reps (2-3 sets of 15-20 reps with adequate rest periods) three times per week.
    I hope you find some relief ...
    :o)

  23. Justine from Arizona said:

    Hi Julie,
    Thanks for this webpage, I find there is alot of good information on it.

    I am a hairstylist and although right handed, I use my left arm for blowdrying, holding up hair to cut etc. for most of the day. 4 months ago I started getting pretty bad left scapular pain (from lower end all the way to top trap area) I also have pain in my lower neck on the same side.

    Ironically I also had a collar bone break (clavicle) on my right side when I was a kid so my posture is always really lopsided, not to mention rounded shoulders from constantly trying to see over the top of peoples heads and a neck that wants to jut out. I KNOW there is major weakness going on...however the thing that is bothering me that most is that because my scapular area hurts already...when I swallow whole food particles, as it passes by that area it hurts even more.

    I have been told it could be a pinched nerve. Have you ever heard of this pain with swallowing in the scapula that goes along with the neck pain etc. I have already had a barium swallow to rule out esophagus problems but it’s just weird how my whole scapula feels inflamed. I keep thinking that if that inflamed feeling goes away then the swallowing pain would also go away.

    I am in PT now, but so far 4 visits and I don’t see any relief.

    thanks JB

  24. Evelina from New York said:

    Thanks for this entry, I’ve bookmarked your site.

  25. Tina from i.e. said:

    I’ve been having pain in my left shoulder that has been going on for some time now. I also had a mammogram that came back inconclusive so I need an ultrasound. I’m 43 and after doing some web surfing I’ve come across different sites that say it may or may not be breast related or cancer related. Have you ever heard of shoulder pain behind the left scapula being a cause for breast cancer or breast problems in general??

  26. Tina,
    I’m sorry that your mammogram came back inconclusive.  I hope you get things resolved soon.
    Yes, the breast and other organs can refer pain to the shoulder from cancer.  But don’t stress yourself out reading stuff on WebMD and other sites.  Follow up with the Ultrasound and then your physician ASAP.
    If the ultrasound comes back clear, then please see your PCP to determine the cause of your pain.
    Thinking good thoughts for you,
    Julie

  27. James from Ireland said:

    Hey, i was just reading through this page and found it to possibly be of some relevance to a problem i have, and which i hope you could help me out with… One side of my chest is bigger than the other by significant amount, and the chest that is big only on that side my neck muscle is built… would that big trap contribute to my chest on that side being big??

  28. Craig from United Kingdom said:

    Hi Julie

    About 2 years ago i was working out at my local gym and was lifting a very heavy weight on a chest press machine. During one repetition i brought the weight back to the starting position and as i did this something happened inside my right shoulder blade which resulted in an excruciating sharp stabbing pain. The pain was so bad i had to keep my self bent over to the left because if i tried to stand straight the pain was unbearable. This intensity eventually subsided but i have had acute pain in the area ever since. The pain seems to be in inside lower area of the shoulder blade and it has stayed with me in varied degrees of intensity every single day. It is aggravated by turning my head to the far right, far left or up and down and can transfer to my right shoulder blade as well.

    In addition to this, about six months ago i started to experience severe neck pain. I woke up one morning and seem to remember stretching with my arms above my head and experienced shooting pains in the right side that where so bad it became impossible to turn my neck. Again the intensity of this subsided and the mobility returned but the pain remained. I find that my neck is constantly stiff and painful when moving it and often feel the need to pull my head over to one side which results in a popping or cracking sound inside my neck. I also experience shooting pains down my arms especially my right arm that is currently manifested in my tricep/elbow region. I have had pins and needle sensations and numbness in my fingertips also. It also tends to hurt in the middle of my spine between the shoulder blades and near the bottom of my neck. This area hurts sometime when i swallow, breath deeply and cough. I have recently had an MRI scan and an X-Ray on my neck area as that is recently where i have had the most pain. My specialist advised that my neck pain is caused by arthritis (i am 28) brought on by years of sitting at a computer and the shoulder blade pain from a damaged ligament and has recommended exercise for my neck and a cortisone injection for my shoulder blade. Is there anyone that can offer an opinion about what it wrong, if the two problems are connected to one another and how to go about easing the pain? I have has Chiro, PT treatment and acupuncture in the past which has not really helped.  I have included that results of the MRI and X-Ray below.

    X-Ray 26 August 2008

    Cervical Spine: Some very minor degenerative change only. No loss of vertebral alignment or vertable collapse. Disc spaces are well preserved.

    MRI Scan 22 January 2009

    Minor reversal of the lordosis. Early disc degeneration present at C5/6 with the disc demonstrating a small right para central bulge which indents the thecal sac but does not result in any compressive effect. Further early disc and end plate degenerative change at C6/7, however, there is no herniation. No significant abnormality of the remaining cervical discs. The cord has normal appearances.

    Many thanks

    Craig

  29. James,
    It’s possible you have a scoliosis contributing to the appearance that one side is larger than the other.  It would be good to be evaluated in person by a qualified therapist.
    Best of luck,
    Julie

  30. Craig,
    It certainly sounds to me like all of it is related to your neck.  I would recommend finding a therapist who is certified in Maitland manual therapy.  http://www.ozpt.com Click on “Find a COMT”.  Hopefully there is one in your area.  I’m sure he/she will be able to help you.
    Best of luck,
    Julie

  31. Hi,
    Nice post.My neck and shoulders are always bothering me. Thanks for this info....
    x-ray fluorescence

  32. Anthony from NYC said:

    Hi Julie,

    About 2 months ago, I all of a sudden woke up with what felt like some tight discomfort around my left trap area (as if I have a big knot there). Not wanting to stop my workout progression, I figured I would workout through it and just angle my range of motion to areas where I would not aggravate it, while hoping it would just go away. After a week or two of doing this, I felt like I was just making it worse.  I was now still able to fully turn my head to the right without any pain, but not fully to the left. The pain was around my left trap and the lower leftside of my neck. I never felt any pain or discomfort from maneuvering my arms in different directions.

    I decided to stop working out fully for the next 2 months, where the pain and tightness around the left side of my trap and lower neck went away. I was now able to turn my head completely in both directions with no pain or discomfort. However, I was still feeling tightness around my trap and the lower leftside of my neck only when I would sleep. After loosening up throughout the day, the discomfort would completely go away.

    Last week I got back into the gym for the 1st time, and did solely some very light upper back and trap exercises, which instantly made sleeping feel a lot better. I slept throughout the night with no pain or discomfort. However, that all completely changed yesterday after playing softball. Not sure if it was from throwing or batting that reaggravated it, but I am now feeling the same tightness around my left trap (a big knot) and instead of pain and discomfort when I turn my head to the left, it is now pain and discomfort when I turn to the right. I am able to completely turn my neck to the left with no pain or discomfort, but I can’t fully turn to the right pain-free. The pain is bearable and not extremely severe.

    Was wondering if you can tell me of the seriousness of what I might be feeling and any possible reasons for what I am feeling. Is seeing a doctor the best course of action, or are there certain things I can do prior to deciding on doing that?

    Thank you

  33. Thank you for a very informative article. And the exercises mentioned are very well described and easy to follow. Such a big help!

  34. Anthony,
    You really need to see someone in person ... you might need to see a physician first (depending upon your insurance), but then I’d recommend you find a therapist from this list http://www.ozpt.com/index.php There are several in NYC, including the folks who do the teaching for the rest of us!
    Best of luck, and get it looked at sooner rather than later.  The sooner you get it fixed, the sooner you can return to a normal painfree life.

  35. Maxime from said:

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  36. Jerolin from Missouri said:

    Incredible site!.
    I am from Uzbekistan and also now am reading in English, please tell me right I wrote the following sentence: “Ombudsman that their family member received the wrong dose of synthroid over a period the resident had an order for synthroid mcg day, however the pharmacist.”

    Thank you so much for your future answers :o.  Jerolin.

  37. Jimmy Smith said:

    Great post. Most people don’t realize the importance of the mid/low traps to reduce both shoulder pain and headaches as well as posture. I think we need to focus more on the “little” things to get the big results.

    Jimmy

  38. Taylor from Hershey PA said:

    Hi Julie,
    I’ve been reading some of the information on your website, and had a few questions of my own.  I’ve been doing Olympic weightlifting for the past few months and have had issues with bursitis in my right shoulder.  Recently however, I experience tightness between my right scapula and spine.  After a workout last week tightness was replaced by a sharp pain. I have pain when lifting my arm and extending it overhead.  The pain is non-radiating, but my back has gotten tight.  I am hesitant to try strengthening exercises because movement really hurts.  I’ve been resting for about two weeks now, using NSAIDS and heat but nothing has made even the slightest improvement.

  39. TG from Alabama said:

    Julie,

    I used to be very active with bodyweight exercises, but haven’t been in the past year.  Recently, I’ve developed a pain in my right shoulder.  This particular move makes it hurt the worst: If I grab my left shoulder with my right hand and then lift my right elbow so that my elbow is about nose level, my right shoulder just kills me.  The left side has no issues.  I use a mouse alot during the day and sit for extended periods.  The pain feels deep, almost in the vicinity of the shoulder ball (or so it feels).  Any suggestions on what might cause this and how I can rehab it?  Thanks!!!

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  41. Anuradha Sengupta from Bomba, India said:

    Hi,

    I came across your website when I typed “pain behind scapula” and “breast cancer”. I have been having this stabbing pain from time to time behind my scapula. I got my heart checked first. Reports were clear. Tonight suddenly it struck me that it could be a symtom of something wrong with my breast. I saw Tina’s post with a similar query. Did she get it checked? Was it resolved? I am a bit scared to go for a cancer check up.

  42. Health insurance is insurance that pays for medical expenses. It is sometimes used more broadly to include insurance covering disability or long-term nursing or custodial care needs. It may be provided through a government-sponsored social insurance program, or from private insurance companies. It may be purchased on a group basis (e.g., by a firm to cover its employees) or purchased by individual consumers. In each case, the covered groups or individuals pay premiums or taxes to help protect themselves from high or unexpected healthcare expenses. Similar benefits paying for medical expenses may also be provided through social welfare programs funded by the government.

  43. Hi,

    It is necessary to think of the cervical and shoulder areas as one unit. After all, they do not work separately, as many neck muscles share movements with the shoulder. Neck pain goes hand in hand with shoulder pain, and vice versa. The human head weighs about 8-10 pounds, and support for the skull comes from the neck and shoulder musculature. The trapezius muscle, as it starts at the base of the occiput and winds its way to the spinous processes of T-12, is a superficial supporter of the head (upper fibers). But it is also a major “retainer” of stress, and this muscle often becomes sore and ischemic. The rhomboid muscles, located between the scapula and vertebral column, lie deep to the trapezius.
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  44. oil drilling said:

    What are the simple tips for those who will have more stress and strain in their work?Please suggest me to escape from body pains by working lately?

  45. amit from Indian said:

    Hi i have contineous pains at bottom of my left scapula & also towards neck. i have morning stiffness due to pains in neck and in scapula.I cant concentrate on my work, i m now well tiered for it. Plz give me proper suggetions. Thanking u.

  46. RB from Louisville KY said:

    I sustained a shoulder injury 2 years ago.  Initially it was diagnosed as a rotator cuff injury and was put on PT for a rotator cuff injury.  After doing these exercises for 3 months the pain had not gone away and seemed to have a more definitive place where the pain was coming from.  I went to a orthopedic surgeon who diagnosed it a scapula injury and was then put into PT again, this time with scapula exercises.  It has gotten better but the pain is still there. 

    Specifically it is my right scapula on the far right side right behind my arm pit.  I have been doing my 16 exercises at least 5-7 times per week and like I said, it feels stronger but the pain is persistent.  Especially if I sit in one position for a long time, extremely tight. 

    Any insight or exercises would be greatly appreciated!  Thanks!

  47. There are some great tips for stretching i like the one with your butt against the wall with elbows,shoulders touching the wall whilst slowly raising the arms above the head and repeating for 2 sets.I shall be trying this next time i go to the gym.Thanks for your tips you have been most helpful.Please feel free to email me any other tips on exercise.

  48. Health insurance is insurance that pays for medical expenses. It is sometimes used more broadly to include insurance covering disability or long-term nursing or custodial care needs. It may be provided through a government-sponsored social insurance program, or from private insurance companies.

  49. Colorado Springs chiropractor from http://www.coloradospringschiropractor.net said:

    Interesting article you got here, let’s just hope the right people will learn the right thing out of this. We can’t pretend that office work doesn’t affect use, a little more exercise wouldn’t hurt.

  50. I have been to several doctors and physical therapists and no one has been able to pinpoint the problem.  They have run EMG’s, xrays, MRI’s and blood work.

  51. debbie said:

    What is the best kind of pillow to use for neck pain caused by the levator scapula?

  52. ahhh.. i love the levator stretch. so relaxing

  53. It is amazing how simple it is to get an injury from Softball.

  54. Very informative.  Thanks.

  55. admire the valuable information you offer in your articles. I will bookmark your blog and have my children check up here often. I am quite sure they will learn lots of new stuff here than anybody else!

  56. As someone who suffers from constantly clicking joints I think perhaps that if I strengthen the scapula muscles then it might aleviate some of the symptoms.

  57. you continually slouch, then your pectorals minor is likely tight.  Because of where the pec minor attaches on the scapula it has the effect of tipping the shoulder blade on the ribcage, by winging the bottom angle away from the ribcage..surgical procedures

  58. Richard from Texas said:

    First, I was recently diagnosed with multiple sclrosis in March 2009, but now and suddenly I have sever pain in my neck, should blade, and down my right arm.  I’ve taken Ultram, Percocet, and Valium with no relief. The pain is often unbarable and keeps me awake throughout the night. When the pain initially began, I had worked out in my parking lot (Doing mountain climber inconjuction with pushups) about 5 hours prior to the pain gradually coming on.  What might be causing this?

    I know the exercising may have been too much but it has been about a month now and I’m not getting any type of relief.  Might I add that I am 46 years old, in good shape (a personal trainer… was a peronsonal trainer) have since then had no choice but to slow how.

    Could this be the MS? Might I have arthris?

  59. Rene'e from Texas said:

    Hello Mrs. Keen,

    I’ve just began having some problems with I think may be my chest, but I have pain in my right arm & shoulder along with my neck & back. When I tilt and turn my head to the left… I feel pain on the right side behind by breast bone and in my back same side.

    I haven’t done anything strenuous, but I do have degenration in my neck, should, cervical something in my back and fibromygia.

  60. I admire the valuable information you offer in your articles. I will bookmark your blog and have my children check up here often. I am quite sure they will learn lots of new stuff here than anybody else!
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  61. Eldora from India said:

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  62. love these stretcheS1

  63. vijay from US said:

    The trapezius muscle of the back and neck is the single muscle most likely to have trigger points in both adults and children. Trapezius is a common victim of poor posture, short pectoral muscles, badly designed furniture, tote bags and cell phones. The upper fibers are a common cause of headache but the middle and lower fibers are often ignored by therapists. Drug treatment centers in Washington

  64. blog salud said:

    During weight lifting sometimes i feel my shoulders paining too much . i cant lift wait. is this lead to Shoulder Dysfunction.

  65. What an interesting article, obviously there are great discrepancies between these judicial systems… this makes me realize how relative everything is and that justice is an utopia.

  66. mobility and activation exercises have always been very helpful for me

  67. Thanks for the post. What do you all think of the future of blogging? I have been reading a lot about google’s attempt to gain preferential treatment for its site from internet providers. This will result in their sites being faster than sites owned by in.

  68. I think Trapezius is a common victim of poor posture, short pectoral muscles, badly designed furniture, tote bags and cell phones
    Thanks

  69. Rich Garry from India said:

    Thanks for sharing your tips, its tips like these that actually do make a difference to the individual readers of this blog. Thank you and well done.
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  70. Thank You for sharing information

  71. Chest Stretch will stretch out the pectoral muscles,which get tight with slouched posture.Sitting or standing,interlace your fingers together behind your back,keeping your elbows straight.

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  74. Sweepstakes from USA said:

    It is indeed a great resource to obtain information on this subject. Keep posting. Thanks.

  75. Trading Pins from USA said:

    Softball injuries are serious..get checked out right away if you have chronic shoulder pain.

  76. SSOClinic from Singapore said:

    Agreed.

  77. vijaysbhagat said:

    I think Trapezius is a common victim of poor posture, short pectoral muscles, badly designed furniture, tote bags and cell phones drug treatment center

  78. very good post. thanks for sharing

  79. vijaybhagat said:

    Minor reversal of the lordosis. Early disc degeneration present at C5/6 with the disc demonstrating a small right para central Vista bay bulge which indents the thecal sac but does not result in any compressive effect.

  80. Minor reversal of the lordosis. Early disc degeneration present at C5/6 with the disc demonstrating a small right para central Vista bay bulge which indents the thecal sac but does not result in any compressive effect.

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