27/09/2026
If you feel tension between your shoulder blades, try this: Lie on the floor with your arms spread and start rotating them in opposing directions, so when one arm goes fully into internal rotation, the other goes fully into external one. Even though you are thinking only about your arms, that will make your scapulae to move in a specific pattern.
One will be pulled into elevation, protraction and anterior tilt, and the other will come back into depression, retraction and posterior tilt. Now start switching the rotation of the arms from one extreme to the other.
This will create the effect of tensioning the tissues between your shoulder blades from different angles, allowing for a nice break from them constantly being in a single static position.
