Shoulder Blade
The shoulder blades, or scapulae, are flat, triangular bones located on the back of the rib cage, between the collarbones and upper arm bones. They connect the shoulders to the back and play a key role in upper body movement and stability.
Structure
The scapulae are supported by muscles, tendons, and ligaments that provide both strength and mobility. They serve as attachment points for many muscles that move the shoulders and arms, while also protecting the spinal cord and surrounding nerves.
Common Issues
Injuries may result from falls, impact, or sports accidents, leading to fractures, sprains, or tendon injuries. Typical symptoms include pain, swelling, and limited motion.
Pain around the shoulder blades is also common from poor posture, stress, or prolonged sitting, which can cause muscle tension and irritation.
Treatment
Physiotherapy, massage, and specific exercises can help relieve pain, loosen tight muscles, and restore normal movement. In some cases, rest and medical evaluation may be required.
Prevention
Maintain good posture, strengthen the shoulder and upper back muscles, and avoid prolonged sitting to prevent pain around the shoulder blades. Regular movement and proper exercise technique help keep the area strong and flexible.
Shoulder Blade Exercises
Here you’ll find exercise programs designed to strengthen and stabilize the muscles around the shoulder blades. These programs are suitable for both clinical use and self-training and can easily be adapted to different levels and needs.