- Do you like many of my patients suffer
from a pain between your shoulder blades?
Well, if the answer to this question is yes,
then stick around 'cause I'm going to show you
and demonstrate some really quick and effective exercises
you can do at home which will help you to get rid
of that pain between them shoulder blades.
Let's get started.
(upbeat music)
So this first exercise I'm going to demonstrate it to you
for more mobility between the shoulder blades.
It's a variant on the classic cat camel exercise.
I'm sure you're familiar with the cat camel
where you sit in all fours and all you do
is you arch your back as a cat and put it up like a camel.
Now this exercise is more targeted to the thoracic spine,
to the area between your shoulder blades.
And what you need to do is you need to sit on your heels
and sitting on your heels effectively takes out
the movement in your lower back to sit on your heels
then support yourself on your elbows.
And all you do now is you create a camel
by pushing through your shoulder blades
and you do a cat by really pushing your chest down
and your head up, put your chin up and the same thing.
So you push now through your shoulder blades
and you arch your back like a cat and you put head up.
And you do this about 10 times
and you repeat this three times.
So this is a adaptation of the classic cat camel exercise
that we're all familiar with and very, very effective
for creative mobility and therefore less pain
for the area between your shoulder blades.
So this next exercise is one of my favourites.
It's called thread the needle.
And it helps to get some more mobility
between your shoulder blades
and thereby decreasing the pain.
Now, what you do need is you need either a foam roller
or a ball.
I will demonstrate the exercise with both these attributes.
You need to make sure that you still sit
on your heels as much as you can
because sitting on your heels takes out mobility
of the lower back and helps you to focus more on the area
between your shoulder blades.
So I have a foam roller here, placing my left hand
in front of the foam roller.
The back of my right hand goes on top
and all I'm going to do now is really slob a hand
your threatening needle, starting it forward.
Hold this for about five seconds and come back again
and the same thing hold for about five seconds
and come back again.
You need to do about 10 repetitions,
hold each repetition for about five seconds
and do about three sets daily.
You can also, as I said before use a ball for this exercise.
So using this ball here, same thing hand on top
and sliding my hand.
In that way, hold for five seconds
and I come back again.
It's like you really feel this between your shoulder blades
and come back again.
Now, the reason why you need to add either a ball
or a foam roller is add to need a bit of height
for your hand, because if you don't
and you start the hand over the floor,
you're focusing more on your lower back
and not so much on the area between your shoulder blades.
So get yourself a ball or a foam roller
and really roll forward and you thread the needle.
Great exercise to create some mobility
between your shoulder blades.
So this next exercise again is a very powerful exercise
to creating mobility between the shoulder blades
and it's called the prone thoracic extension.
And what you need to do is lay on your front
and once I'm laying on my front,
I'm making sure that I'm pushing my hips
and my lower back into the ground.
So I'm fixating them.
I'm interlocking the fingers behind my head.
I've got a little towel here to rest my forehead on,
interlocking here and all I'm doing whilst I'm pressing
my hips and my lower back into the floor,
tuck my chin in, interlock my fingers, and I'm coming up.
And also at the same time what I'm doing
I'm pushing my elbows back.
So I'm holding this for about 10 seconds.
I'm coming down again.
And the same thing you come up, you can do five seconds.
Well, you can hold it for five seconds, repeat 10 times
and do three sets and come down again.
And you can really feel this between your shoulder blade
but make sure you push your hips and your lower back
into the ground.
So this next exercise, again very powerful exercise,
creating mobility between your shoulder blades
and it's called a towel assisted prone extension.
And I mean, the name gives it away a bit.
You need a towel for this.
And what you do, same as what we did before,
you go on lay prone, so tummy down
and really make sure you push your hips and your lower back
into the ground again.
So you anchor your lower back essentially.
You hold onto the end of the towel with your hands
and then anchoring your lower back,
you're pushing against how your hinge over
the towel effectively.
So you start off lower down,
and then you put your towel up a little bit
and the same thing.
And you hinge over this towel
and you hold this for about again five seconds,
repeat 10 times, do three sets.
A super, super powerful exercise
to creating a little bit more mobility
between the shoulder blades.
So the exercises I've demonstrated to you so far
are great exercises,
but maybe not very practical to do them at work.
You can't really bring a towel
or a football with you at work and do those exercises.
Your colleagues might look a bit funnily
when they see you're doing it.
So I'm also going to give you two exercises you can do
on your office chair and something you can do throughout
the day as well to help you getting rid of that pain
and stiffness between your shoulder blades.
First exercise, really simple.
Sit on your chair.
Make sure that your legs are on the outside of your chair
and you anchor your legs.
And by anchoring your legs on the outside the chair,
you're making sure that you are not moving your lower back.
So you anchor your lower back as well
and all you do now is grab hold of your elbows,
anchor your lower back by pacing your legs
on the outside of the chair and all you do now is your turn
as far as you can to the left.
Hold this for about five seconds.
Repeat about 10 times, do three sets.
And off you go to the other side as well.
And all this moving now targets the area
between your shoulder blades
because you've anchored your lower back.
You can really feel that pulling
between your shoulder blades.
This is something you can do throughout the day at work.
So this last exercise, an absolute favourite of mine
is the YWTL exercise.
And what you need to do is you create a Y
with your arms first,
and you really pull your arms back as far as you can,
hold this for about five seconds.
And from the Y you go to a W.
You can see now making a W,
but you're really putting your elbows back
as far as you can.
Hold this again for about five seconds.
And from a W you go to a T.
Hands prefacing forward you go to T.
I'm now pushing my arms back as far as I can,
hold this again for five seconds
and then you create an L.
I'm creating two Ls left and right here.
And again, make sure the elbows are tucked into my side.
Don't let the elbows come out.
Make sure you tuck into the side and you move your forearms
as far out as you can, again, hold for five seconds.
And this is a great exercise you can do
when you are moving from your desk to the kitchen
or to another bit of the workplace.
And you wanna create your mobility
between your shoulder blades whilst you're on the move.
So why WTL something you could do
throughout the day as well?
So here you are.
Some of my favourite exercises to get rid of some pain
and stiffness between the shoulder blades.
I hope you found value in this video.
If you did, please don't hesitate and comment,
like the video or subscribe to my channel.
It's really motivating if I get some comments
and get some likes on the video,
and really appreciate if you do this.
So that's me for now.
I'd like to say, take care of yourself.
Take care of someone else as well if you can.
Good luck with the exercises and bye for now.
Bye. Bye.
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