Tension In and Around Your Upper Back & Shoulder Blades ?

Feel like you’ve got a “knot” in your upper back?


If so, try these exercises out!


1. ROCKING SIDE-SIDE


2. SCAP PROTRACTION STRETCH


3. STANDING OPEN THE BOOKS


4. FOAM ROLLING THROUGH RHOMBOIDS


These exercises are a combination of self-release techniques to help decrease perceived tightness and tension, as well as stretching/mobility drills for the muscles in and around your scapulas, as well as your thoracic spine and ribcage.


Quite often we hear patients complain of tension building up in and around the superior (top) border/angle of the scapula (shoulder blade) after prolonged or extended periods of driving, sitting down, reading, etc.


Adjusting your posture frequently first and foremost always helps! Otherwise, see how your body feels after each of these exercises. If you feel less tension, do more of the exercise… if you feel no change, move onto the next one.


If you need help, reach out to our caring and friendly team at our Chatswood, North Sydney or Sydney CBD Physiotherapy Clinic. Also, our online Coaching & Customised Programs are available here!

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