You can get pain in your shoulders, arms and hands when the muscles around your shoulders are “out of balance.” That means some areas of muscle are “tighter” than they should be and some areas are weaker. That is what causes pain.
This video will show you two simple movements that you can do to help re-balance your shoulder muscles.
Do these movements thoughtfully. Take your time. Try to make your circles perfectly. Feel what is happening as you do these moves.
And pay attention to your arm, too. These movements are like having a massage for your arms and shoulder muscles.
If you have back pain, you’ve probably heard that you should do sit-ups. While strong abdominal (stomach) muscles are good, sit-ups can be not so good. Here’s why:
Your abdomen is basically the “front of your back.” Some of the muscles that attach to your spine are actually accessible through your soft abdomen by a trained massage or muscle therapist. Sometimes the muscles in the “front of your back” are the ones that cause your lower back pain.
When you do sit-ups, the movement removes the natural curve from your lower back; it makes it flatter. The curve is good–it’s there for a reason.
When you do sit-ups, it’s easy to strain your neck muscles.
Sit-ups shorten your abdominal muscles. Short muscles in front help flatten your lower back and take away your natural curve. Short muscles in the front of your body make it harder to keep good posture. Good posture helps prevent back pain.
If I were to ask you what causes the pain between your shoulder blades, what would you say?
Would you tell me the cause was stress? Overwork? Old age? Arthritis? Or from your nerves or bones?
Would you be surprised if I told you that the cause was most likely…in most cases…muscles?
But not any old muscles.
Overstretched muscles cause most back pain, especially pain between the shoulder blades.
Pain between your shoulder blades and spine can be on both sides or just one side, depending on how you use your body. Some people only get pain on the dominant side, which means if they are right-handed, the right side of their back will hurt.
When our muscles are continually overstretched, like our back muscles are when we have “forward head” posture, they have to react. If they did not react, the muscles would tear and we would be unable to function.
So, instead of tearing, the muscles “splint” themselves.
They become taut and protect themselves from being damaged or ripping off the bone. (Although that can happen in extreme cases.)
When your muscles become taut (think of a rope being pulled from both ends that can’t relax because no one will let go) they become less able to function fully.