Stretches Make The Difference
Easy version of a rhomboid stretch. I like stretches that can be done sitting so that the rest of the body can relax and not interfere with adding resistant muscle tension.
Sit on the floor, bed, bench or as G is doing on two chairs. Both legs up and out in front of you. Now slightly bend the left knee up and with the right hand grab the outside of the left foot. The leg does not need to be straight. This stretch is about what is going on with your back not the leg. Pull with your arm to feel more stretch in the back. Watch your posture. The back should not be rounded. Remember to breathe.
Repeat this stretch with left hand to outside right foot to release the tension between the shoulder blades on the left side.
Hold the stretch for ten seconds and remember to breath (three slow easy breathes) into the stretch. Your breath will help to give the signal that everything is ok and then the muscle will relax. Holding your breath tells the muscle to hold onto that tightness. Pause for a moment with out stretching. Take a cleansing breath. And then repeat this stretch again for ten seconds (three slow easy breathes).
You can also try 'tennis ball massage' at home. Place a ball with bounce in a sock. Drape over your shoulder and lean against the wall with the ball hitting the muscle tension. Take three breathes and feel the tension release in the muscle. Move the ball into different tight muscles, lean, breath, and release. Do not place the ball on the spine or boney points of the back.
If you are not getting any relief doing this stretch you might just want to try a deeper massage from a massage therapist to stretch and release and explore the muscle tension you are experiencing.
Your body perception may be sending you signals of shoulder pain when it may be coming from your arms from trigger points and muscle tension. Having a massage from a therapeutic therapist can help you identify where your muscle tensions are and instructions will be given on how you will be able to help yourself with home care that includes self massage activities.
Be Healthy. Stay Healthy. Massage.