Medial Scapula Pain Relieving Exercises | Tim Keeley | Physio REHAB
ฝัง
- เผยแพร่เมื่อ 16 มิ.ย. 2024
- #neckpain #scapula #scapulapain
Pain between the shoulder blade and the spine is pretty common these days, and one that a lot of people need treatment from the Physio for. This region of pain we call 'medial scapula pain' as it's located on the medial side of the scapula between the scapula and the spine. Very common to be originating from the neck, so make sure you're seeing someone and having the neck assessed.
If the pain is there long enough or manual treatment isn't working - we use exercises to help alleviate the pain and increase the tone of the muscles. Pain in this region can set up a satellite type problem of it's own leading to a second issue of pain inhibition, postural problems and weakness.
Remember with all these you are after PAIN RELIEF and muscle activation, NOT muscle strengthening or bulk building.
1️⃣ 1 Arm Scapula Row - Standing - band
2️⃣ 1 Arm Skydive - Isometric Holds
3️⃣ 1 Arm Scapula Press - Standing
4️⃣ Neck Retraction - Standing Ball Isometrics
5️⃣ Neck Retraction - Prone Isometric Holds
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Omg! You have no idea how long I have been suffering from my neck and shoulder pain and how many doctors dismissed it as "getting old" or "sleeping wrong". I did one of your exercises and saw immediate results. Thank you!
Awesome! Glad it helped your neck
@@physiorehab Here's hoping you can help mine now bro.. Watched one to massage under the ribs at that has some sort of pain relief.. Here's me thinking I slept wrong too!!! Appreciate it pal thanks
You may want to get an MRI! Turns out I had a herniated disc
This was explained so well. Thank you so much.
Outstanding. You've described what I'm going through quite well and given me some targeted movements to work on it. Thank you thank you.
Ordering a band now, I cannot take the pain anymore. I’ve tried a new bed, pillows, percussion massager, tens unit, heating bad, creams….. nothing takes the pain away.
Great video! Your rehab techniques have helped my med glutes, and knees to get better. I am now here to get my scapula/neck pain fix 😊. Appreciate this information so much!
bro you dont even understand i been going through it and i did the first exercise and immediately i felt some of that pain relieve thank you so much honestly
Estou no Brasil.
A dois meses que faço exercícios.seu .estou curado.
Gratidão 🙏
youre the man! thanks heaps, will give these a go, love how clear and simple you've explained this, thankyou from new zealand
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This makes a lot of sense. I will try it today. Thank you so much!
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Very informative!
Thanks glad you liked it 😄
This helped a lot thank you!
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These have helped so much with pain I have been having for 2 months, these exercised have helped relieve pain straight away ! Such good explanation too, thank you so much
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Thanks
The arm skydive move is a game changer! I had a hard time feeling my triceps contracting and doing this exercise my triceps are on fire! I like it so much that I have added some weight to it now. Thank you!
Hope it goes well! 😄
you are awesome thank you 🙏🏽
Cheers 👍
Nicely done
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After a few sets of each, I feel a little bit of relief. Thank you! I’ll start doing these daily.
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I've been dealing with this for so long and this and one other video are the only ones to help my issue. I have this, I have to work on my shoulder ball, and an impinged shoulder. All fairly related but it's scary because no one talks about the specifics like this. No one gets all the unique different combinations and different things that can happen. The first time in two and a half going on three years that I have found something that actually immediately started working. It has been scary and I have not been able to do the things with my kids or in general that I need to do so this is a big deal for me. Thank you so much I can't even describe it in words
Glad you found it and I hope it comes right
Glad I found this. At 78, if I want to continue my athletic life, I need to both prevent and treat injuries. This guy knows his stuff.
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Man this channel should have way more subscribers.
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Thank you Tim. This issue just started for me in the last two days. Now I have some rehab exercises to explore.
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My favourite variation of the first exercise is to stand feet right next to hayrack extended arms and do the same movement as with the band.
Thank you so much 🙏 with yr simple exercise I got imediate relief🤗👍
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Thank you sir
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I've tried everything on TH-cam. This is excellent. I have the exact pain he is describing, pain in my scapula, up the levator scapula however also down my arm. I had my shoulders exray and they found nothing wrong, must be my neck. On the opposite shoulder I have 3mm of calcium build up at the top of my arm. Do you have any videos for this?
I have cervical radiculopathy which flared up a few days ago. The pain also involves the medial scapula area. After watching your video and just a few reps, I'm feeling better. Will keep going with this and your cervical neck pain relief exercises so I can get some sleep! Thank you Tim.
Wonderful!
Appreciate this. I had been in physical therapy and not using my arm during the row is huge lol.
Hope you go well with the exercise!
3Years i am facing this problem i will try and you.
Thank you
Great
wonderful
Thank you! Cheers!
A year ago I suffered from a condition like this of all things, after having a tooth pulled. Yes. This intense, relentless pain in my upper right shoulder blade. It lasted for 5 days. I could not sleep and just tossed and turned and moaned in pain. Both my dentist and GP said it was psychological. But I'd never had this issue before having a tooth pulled. I decided it had to do with epinephrine in the anesthesia. I still have pain at times a year later. The area is usually alittle tender upon touch. Our bodies seem to like to throw us curve balls.
That seems to be very effective. Would you please make it as a set . Thanks again .
Why don’t you just do the exercises that’s a set
Saved my life
You’re welcome
I cannot express my appreciation adequately. After 2 horrible weeks of trying to deal with my rhomboid pain by using PT exercises and stretches (which only seemed to make things worse), I finally found your video, followed your instructions, and in TWO DAYS I finally have some relief. This is ridiculously wonderful!!! THANK YOU!!!
Great news 😀
This is my exact problem. I thought I had some issue with my cervical spine. I had couldn't sleep on my side or back because my head couldn't handle the pressure of the pillow. Massaging with theracane, ball, or percussion massager will do absolutely nothing for this. I had it against a heating pad for long periods of time. Every night was a disaster from not being able to sleep. The other day I go on amazon and order a shiatsu chair massager, after 2 sessions the issue is gone. I slept on my side for a bit last night after 2 months of not being able to do so. I also had tension headaches and tingling in my arms due to this injury. I was given steroids and narcotic pain meds. No amount of foam rolling or massaging with balls did anything. Stretches did nothing. I know you are probably skeptical if you're reading this but if you have this issue go get a professional massage or buy a shiatsu massager and let it do it's thing.
Would an MRI be beneficial for diagnosis, cause or therapy? Thanks, Gerry
I had my grandkids for a few days and lots of carrying the little ones. Now the scapula pain has grown into a beast today. Just did a few of these and I do feel some improvement ✨️
I drove a truck for 50 years and ran farm equipment at early age before power steering always contributed the pain to that.
I have been struggling with this exact flavour of pain for over a decade as a result of series of unfortunate events and finally have the discipline to start treating it myself. I've only gone through the above exercises once, initially I didn't notice anything, I can't remember exactly how long it took but pain was all gone already. Couldn't believe it. Of course came back 2 days later so I am back at it. Tim, for how many times a week should I be doing this and for how long before I move on to strengthening exercises? Thank-you Thank-you. So happy that I will get rid of this finally! :)
3 x per week until it’s gone then 1 x per week as needed
Incredible Video! I've been struggling with this exact spot for 2 years now. I've been neglecting this pain. It came from over training and heavy bench. People like you are a god send. Thank you!
Great news! 👍
Would these exercises also be good for scapular winging?
Been suffering with this for several years first ive seen anyone address it. It is debilitating at times.
9:00 the shoulder can also be like that from a tight pec minor, I know mine was tight and that also contributed to the tingling in my fingers
how did you fix the tightness?
Definitely from neck issues. I need Botox injections for my head pain, steroid injections for my upper trap pain and I just last week had cervical radio frequency ablation - all due to neck issues. Thanks for this, I learned a few things to help minimize flare ups. 🌹
Hope you feel better with it
you have really a lot of great videos. I'm wondering if you have one for the serratus muscles. about 5 years ago I was swimming up to a mile a day and wasn't strong enough, obviously. so I started to develop this hot burning stretched out feeling right behind my armpits
Heaps on those just scroll through
it has been over 5 months with this pain but these exercises helped me relieve my pain a lot , should I start again with my strength training ?
Sounds good!
How many and how many sets please?
I want to incorporate some very light sessions on the rowing machine aswell as these exercises for rehabilitation, Would you advise these exercises before rowing or the rowing first?
Try before and see how that feels
I've had this pain since I was 20 years old, it prevents me from doing the dishes or studying on a desk. unfortunately the exact cause of the pain can't be easily determined.
OMG - Me too exactly. I am now 70 which means I have had this for 50 years. I feel your pain. 🌷
@@ZenGrammy I'm 28, I've started improving my lifestyle since a couple of years now, doing sport and sitting properly.
@@courage936 Great to hear! You will be thankful for all your life 🌹
@@ZenGrammy hi, I have had neck and shoulder pain for last 7 years, recently lost my job because of this, had so many tests and treatments tried but nothing works, sorry to hear you have had your pain so many years , do you have any advice from your experience in regard to pain relief methods?
Give those exercises a go I hope it helps?
Just a quick question.
Would it be more effective, if you did a chin tuck, while doing the last two neck exercises ?
Keep it separate
I ride a motorbike and get this exact pain on my right side after a period, it's like a sharp stabbing pain that restricts neck movement ....at no other time do I get it, it's very annoying
I get this same pain.
Have crunchy feeling areas in the muscles when the move, are these knots or the facia / scar tissue?
Could just be irregular movement of the scapula over the rib cage
Scapula strain cause neck imbalance sir?
I think my pain in this area is from a weak, overstretched rhomboid due to poor computer posture...would doing these exercises help? Cheers.
They may just do!
Isnt that the rumboids ?
Works
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Sir, will it helps if the issue is due to cervical nerve radiculopathy.
Also have a look at the Cervical disc exercises video a few Months back
Hi , I’m a physiotherapist myself and I do regular workout but I have some issues with my right scapula its not winging but i feel it slightly tilted outwards from its medial border when I do horizontal pull for back I feel my right hand is not moving symmetrically as left I think the shoulder is slight elevated. Secondly while doing chest workout I can’t hit my right chest equally as left there’s slight less contraction in right chest, what would it be?
Most likely still a serratus weakness
When I do the first exercise I get all sort of bone / or other stuff cracking and moving. Thoughts?
Probably lack of good muscle control
I cant even lift blanket off myself in bed w/left arm...& now a sleepless week later from trying to pullstart stubborn snowmobile, my right arm lost feeling from index through baby finger
Can we do the first two exercises twice a day?
If it makes it feel better!
Mine is that whenever I tilt my head downwards I feel this intense Sharp pain between my spinal cord and left shoulder blade, I can tilt my head upwards or sideways without any pain but once I try to tilt downwards I feel this Sharp pointed pain, the pain is not on my neck but around my shoulder blade to the extend that I can't even tilt down wards anymore because of how it hurts, I've been experiencing it for about 8 years. Any recommendations please
Best to have that assessed by a good neck physio
疼痛在肩胛股上 不再脊椎
在位在肩膀和脊椎之間
就在中間
肩胛骨到脊椎中線
這種疼痛通常源頭是在頸部出問題
這就是疼痛轉移 到內側
解決:
鍛鍊
1:48
彈力帶 阻力適中 不要太強 這樣才不會受傷
單手 繞好彈力繩子
肩胛骨划船 不是手臂划船
訣竅 確保上斜方肌不會做用
當你向後划船 藥用中間部分+菱形肌
如果你使用太多菱形肌 肩膀會上升
代表使用太多 沒有足夠低點
2:25 正確 你要水平用肩胛骨後拉
2:44 你可以另一手放在肩胛股下策 比讚
感受肩胛骨有沒有正確出力
2:54 你不可以用整個身體的力量向後拉
②4:45 收縮
4:59 肩膀離開地板 往內旋轉肩膀
然後舉起手臂
注意 肩膀不要聳肩 一直是向下的
5:26 錯誤
5:28 正確 維持10~15S
5:38 在最高點 手掌旋轉 最後手掌是朝下的
這會外旋你的肩膀 記得 不要聳肩
肩膀下拉 手掌旋轉 停住 維持10~15S
休息5~7S
7:35 肩胛會痛
是因為你圓肩 肱骨往前
你需要做前鋸肌運動 按壓工作
讓他回到那個平坦的位置
你
③8:01 你要做輕量 而不是重量
不能彎曲 手臂 用三頭肌維持肘部筆直
身體與牆壁成直角
身體往牆壁走 但手不能彎
你要保持肩膀直直地向後移動
8:38 示範
1.身體往前押
2.用肩胛後推
刺激前鋸肌
這換改善你的圓肩
9:24 錯誤 不是往牆壁旋轉
9:27 身體是平行平的向前 沒旋轉
這樣做是讓血液流過那邊
④10:40 兒童彈力球 烏龜頸治療
或軟的大枕頭
用彈力產生阻力
13:08 腳離牆距離=球直徑
11:13 示範
球壓力90，做20次
⑤13:42 出力:脊椎、屁股，放鬆:頸部
13:53 下壓肩胛骨
14:01 抬頭
When I do the wall press my right scapula sticks out from the medial border. Is this scapula winging? The left is fine
Most likely yes!
@Physio Fitness | Physio REHAB | Tim Keeley thanks for the reply. I need to sort myself out, I'm a radiographer who does a lot of over head manual handling. Trying out your techniques - thanks!!
My upper left back is always tingling and numb, what should I do 😭
I would seek a professional assessment on that
Hii sir ... I am 20 yrs old studying dentistry. I have been suffering from severe pain around the scapula .I took xray and the orthopedician commented everything is normal .but I couldn't tolerate the pain.
What might be the cause.pls reply
Hard to say without an asssessment sorry!
I did a x-ray they can not see what's the problem. but doctor wants me to do a MRI .
I’d also say pain here can come from a rib.
Yep that can also happen too
I have paied a lot of money on private Physio sessions. Here you fixed me for free, amazing! At least I can give you a Subscription :)
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Thanks