Hello, everyone. I'm Natalie. And today Veritas Health is bringing you three easy exercises for shoulder blade pain relief. Shoulder blade pain can present near the spine, or it can be a burning or aching sensation through the back of the shoulder and upper back. If it persists, it can limit your quality of life and impact your shoulder and back function.

The first stretch I'm going to show you is a levator scapulae stretch, which is for a muscle along the neck. You're going to take the arm on the side you want to stretch and reach behind your back. This will help stabilize the shoulder blade.

You're then going to turn your head about 45 degrees and use your opposite arm to pull your chin down towards your armpit. Hold this stretch for about 30 seconds working up to three times on each side. If it is uncomfortable to hold your arm over your head like this, this stretch can be modified by placing your hand under your thigh and performing the same head movement.

The next stretch you can perform for shoulder blade pain relief is a pendulum exercise. This will be performed by bracing one hand against a table or chair for support. You'll then take the shoulder you want to stretch. Let the arm hang freely and use your body weight to move the arm in circles or in front-to-back motions. This exercise is effective at helping loosen up the joints and relieving pain. This can be performed for up to two to three minutes.

The final exercise you can use for shoulder blade pain relief is a crossover stretch. You will take the shoulder you want to stretch, reach across, and then pull at your elbow for a little extra pressure. You're looking for a gentle stretch through the back of the shoulder, not pain. You can hold the stretch for 30 seconds performing three times on each side.

You can learn more about shoulder blade pain here on Spine-health. And please subscribe to our channel for more videos like this. Thank you for watching.

Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each individual as a whole.