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Pain below right shoulder blade, muscular actors over 50 - Try Out

Author: admin
I've had back pain in the area between the scapula and spine (red lines in attached pic) for a long time, maybe 10 years. I vaguely remember pulling (or something) a muscle in that area when I was in high school wrestling (10 years ago), I remember a loud pop and pain in that area and sitting out of live wrestling for a week.
When deadlifting, ALWAYS keep your shoulder blades retracted and your back as straight as possible. An update, I did 3 sets of 20 facepulls yesterday and today I've yet to have any pain or tingling. When I turn my head to the left side, over my left shoulder, I feel a sharp pain under my left shoulder blade.
I don't experience pain during any particular excercise, only when I turn my head to look over my shoulder.
The muscles that anchor the shoulder blades to the spine, the rhomboids, and middle and lower trapezius are normal length and strength.
Typically it only hurts noticeably when I have been standing still a while (5 minutes doing dishes) or sitting on the ground (like hunched over applying painter's tape last night).
After doing squats the area is very tight, has a random tingling sensation, and prone to pain (the same day as well as next).

I did a few sets of planks and noticed that doing a side plank on my left side is a lot harder than right side (I bet I could go 2x the time on the right side). Before I had the same symptoms on my right side, but it went away and now I have it on the left side. May be caused by weakness or paralysis of serratus anterior, especially after traumatic injury to upper shoulder and lower neck area (e.g.
But these two muscles aren't adequate for the extra load* and in response they become hyperactive and remain tight, always trying to pull the shoulders up toward the ears. The usual therapeutic exercises for shoulders, such as seated rows and pull downs that use the arms in pulling or lifting weights, can be painful unless there's already some degree of shoulder blade stabilization. The pain is not exruciating, but it's still there and causes me problems during driving for example.
The shoulder blades are held wider apart because the muscles between them (Rhomboids, Middle and Lower Trapezius) must stretch for the kyphotic spinal curve to bulge out. The shoulders come back to a more normal position, which allows the chest to expand, and stretches the pectoral muscles underlying the breast area and the intercostal muscles between the ribs, so that they return to a normal length. Otherwise, spasm and pain prevents the effort from going into strengthening the rhomboids, and middle and lower traps, instead of the over-worked default muscles—the upper traps and levator scapula.

Focal points of hyperactivity are felt as tender knots at the levator scapulas' points of attachment to the shoulder blade (red X in illustration above and at left).
I wasn't able to activate the correct muscles during my 4 plus courses of Physical Therapy for neck and shoulders.
If slouched posture is habitual, the Rhomboids, and Upper and Lower Trapezius muscles, which anchor the shoulder blades to the long thoracic spinal column of the back, stay elongated and weaken (stretch weakness and atrophy).
Unfortunately in slouched posture, the levator scapula and the upper trapezius are also stretched—their points of attachment on the shoulder blade having moved further away. I knew the effort was supposed to be coming from the shoulder blades area and not the arms, but that was next to impossible when one's back and shoulder blades are like an unknown territory.
Without a good way to see what should be activated, there is lack of innate body feel for what is really going on back there. It was much later that I discovered that it was possible to learn to contract and strengthen the muscles that control shoulder blade movements without using the arms, but mirrors were needed for visual feedback.

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