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25.06.2013

Pain in my shoulder blade area, iso mass xtreme gainer kaskus - .

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Pain between shoulder blades can produce that nagging type of pain that is difficult to reach.
If there has been a past injury to the area or from years of poor posture, a degenerative condition like arthritis can develop in the area between the shoulders causing upper back pain.
While there are many muscles that can cause pain between the shoulder blades, the major muscles often involved are the trapezius and the rhomboid. The use of lumbar support pillows, which help maintain the normal curve of the lower back when sitting, can help to correct rounded shoulder posture, especially when driving a car or working at a desk. When using armrests on a chair, having them too low can stress the trapezius muscle, too high can cause tension of the neck and shoulder muscles, so try to sit close to your desk with the armrests at desk level. Often, with rounded shoulder posture, the chest muscles (pectorals) can become tight and the in the door stretch can help with tight pectoral muscles and overstretched trapezius and rhomboid muscles. For those who like to sleep on their side and have difficulty finding a comfortable position due to pain between shoulder blades, a pillow can be placed under the affected arm to prevent it from rotating forward and stretching the trapezius and rhomboid muscles. A facet joint problem involving the small joints in the back of the neck may cause pain between shoulder blades.
The lower discs in the neck can become herniated, torn or degenerative changes can occur which place pressure on the nerves and this may also cause pain between shoulder blades. Difficult cases involving pain between shoulder blades may require medications and perhaps an orthopedic consultation, however, some home treatments using moist heat, posture changes and traction units may help. Since these various conditions may occur together, a more comprehensive approach may be required to treat pain between shoulder blades not responding to basic postural modification and conservative therapies. A 2015 study in the journal Medicine (Baltimore), found coblation technology or nucleoplasty can be an effective, minimally invasive and safe procedure for chronic cervical disc herniation that is producing upper back pain.
The muscles that anchor the shoulder blades to the spine, the rhomboids, and middle and lower trapezius are normal length and strength. This quote was a first clue, but I couldn't understand it at the time, and even if I had, my shoulder blades seemed impossible to control, like wiggling one's ears. If very tight and short, the pectoralis minor may need to be stretched first to allow the shoulder blades to tilt back up. An exception to use of part one of Fix the Shoulder Blades Exercise is a condition called Depressed or Droopy Shoulders Syndrome that is often present in women with low set, steeply sloping shoulders and long necks.
A more detailed look at Fix the Shoulder Blades Exercise: It helps to think of the shoulder blades as two rigid, triangular, curved plates lying on and fitting the contour of the posterior rib cage. And #2—to pull the shoulder blades closer together (only needed if they are usually held more than 4 inches apart in one's usual posture). Most often it is related to muscle problems, however, a herniated disc or pinched nerve in the neck can cause pain in this area, along with neck joint irritation. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades.
The back of the chair should not be pushed forward and should have a slight backward angle.


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. A correction strategy is to have the patient move the coracoid upward and the acromion backwards [which simply means to rotate or tilt the shoulder blade upward so it's more vertical and lies flat on the back. It strengthened the muscles that anchor the shoulder blades to the thoracic spine, thus insuring that the weight of the arms and the forces generated by the arms in weight-bearing exercise would be transferred to the sturdier spinal column of the back, rather than hanging off the more delicate cervical spine of the neck.
Do not do part one, the pull down, of Fix the Shoulder Blades exercise because pain and nerve impingement may result. Similarly, those of us with poor shoulder blade position and function need to be able to see our backs to figure out how to correct the problem. Check slope of collarbones - depressed or horizontal collarbones indicate that the shoulder blades are already set too low in back.
The effort should be felt in the mid to lower back, where muscles from below — the lower trapezius and perhaps lower fibers of serratus anterior (see last illustration below) contract and pull down on the shoulder blades. Effort should come from between the shoulder blades, not from moving or twisting arms or hands. An over-stretched upper trapezius causes depressed shoulders, which is a potential source of neck pain. Since arthritic changes and joint problems may occur, this is a common area for careful spinal adjustments. 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. The weight of the arms transfers entirely to the shoulder blade, which houses the shoulder joint. The pinching together of shoulder blades helps strengthen the rhomboids, while lifting the shoulders activates and shortens the upper trapezius. It is responsible for pulling on and tilting the top of the shoulder blade down, toward the front of the body. The Unilateral Corner Stretch is reported to yield the best pec minor stretch, but there is a risk that the anterior shoulder capsule will be over-stretched. Pain between the shoulders can also be referred by the heart, stomach and gallbladder or, if you have osteoporosis, a possible compression fracture. Place the ball or release tool on the floor and lay on your back with the ball or tool between the shoulder blades.


A neck pillow designed for side sleeping can add the final touch to a comfortable night’s sleep that reduces pain between shoulder blades. 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. At the shoulder joint, the upper arm bone (the humerus) inserts into the glenoid cavity of the shoulder blade.
Both the rhomboids and upper trapezius are over-stretched when shoulder blades are depressed, and the lower trapezius is too short and tight. The results should be that the kephotic curve of the thoracic spine flattens (if flexible), and the neck and head come back into line with the spinal column.) Very importantly, the movement takes place in back and not directly on top of the shoulders.
You can control the pressure and when you find a tender area, hold it until the pain gradually fades – about 20 to 30 seconds, although it may take a minute.
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.
Doing a high shrug with shoulders up as high as they will go, also stretches the lower trapezius and helps the shoulder blades rise higher.
Currently, with my neck pain resolved, I may do one rep a day in the course of correcting my posture, especially when sitting.
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. I absolutely needed them; the touch of the physical therapist guiding me through the shoulder blade pull-down exercise was not enough, neither was someone telling me what my shoulder blades were doing. 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. Part 2, Pinch the Shoulder Blades is still useful for depressed shoulders if the shoulder blades with arms at sides are held more than 5 inches apart. However, if you have the common problem of *Upper Trapezius Dominant with weak lower trapezius, upward sloping collar bones, and shoulder blades that ride too high on the back and tilt forward to to the front of body, then Olderman's book won't help as much.




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