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This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/AHHYAMYIYSk
Mike: Are you tired of those stubborn knots weighing you down?
Brad: We have three quick and easy stretches. They're 60 seconds each, and we're going to show you how to do them to release all that tension from the shoulders, mid-back, as well as traps.
Mike: These stretches will leave you fresh and rejuvenated in no time.
Brad: Say no more, Mike. Let's go to work.
Mike: The main reason most people get knots in their shoulder blade is that their shoulder blade is actually out of place, and we're going to show you two stretches to help get it back in place.
Brad: Right. A lot of people don't realize that the shoulder blade floats across the ribs, and when it's out of place, it causes problems. But we're also going to show you a strengthening exercise. Once you get it stretched, we need to strengthen it, and it'll get in place and do the job.
Brad: We actually have done this topic before a number of years ago, but we've got updated information, better stretches, and strengthening exercises from a physical therapist who's written books and has a great program. Tell them about it.
Mike: His name is Rick Olderman. You can find all his work at rickolderman.com. He has online programs, and physical books, and you can also see him if you can't resolve these issues using those resources.
Brad: That's right.
Mike: The first stretch we're going to do, you're going to need a doorway. We will show you an alternative if you're not able to reach this high.
Brad: I've got one more addendum. Make sure that your trim on the doorway is held tightly on. It works well for this if it is nailed in properly.
Mike: I'm going to grab the top of the doorframe, and I'm going to lean into the doorway. This is going to help stretch my lats and bring that scapula up into place. As I'm doing this, I'm pushing through my hand into the top of the doorframe as well.
Brad: You can see right here I'm outlining his scapula and it's moving up, up. There I could feel it move way up. That made a big difference. That last little bit of movement right there. Can you feel that, Mike?
Mike: I can. You can either just repetitiously go in and out, or if you want to just hold it for 30 seconds, you can do that as well. Whatever feels right for you.
Brad: All right. Now, we can show the option with the stick if they're too short or too tall or you have unsteady trim. If the doorway is not appropriate for you, you simply can use a broom handle, a stick, PVC pipe, or whatever. We've got a Booyah Stik. Put it next to you like Bob has it on a chair. Make sure it doesn't slip. That's an important part. You could put a shoe under there and stick it right in the shoe if you have a surface that will allow it to slip. We don't want it to slip. Place your palm away like Bob had and walk your hand up the stick. Notice his palm is away from him pointing towards me. He's leaning to the side and he's getting the exact same stretch on that lat, as well as that shoulder blade. The scapula is rotating up. How does it feel, Bob?
Bob: Good.
Brad: Thumbs up? All right, so you can do this three or four times in a row, more if you want. If you want to hold it for 15 to 30 seconds, that's another option to get that scapula moving on that rib cage.
Mike: The next stretch to get your scapula back in place is called the all-four stretch. It looks very similar to a child's pose in yoga. It's just a different placement where you're putting your hands and how much pressure you're using. You're going to start on all fours. Bring your hands forward as far as you can. I'm going to push down through my palms as I'm sitting my butt back on my heels. You can hold this for a duration of time, like before, or you can do repetitions. But the whole time, I'm putting the weight pressure through my hands, getting a more distracting and stretching feeling through my shoulder blades.
Mike: Now, if you want to get a little more stretch, say on my left side, you can simply go down and bring your left hand over your right, and you'll feel it stretching even more, getting that scapula back in place.
Brad: I can clearly see his scapula coming up this way. That's the whole point of the stretch, to get that scapula motion. Doing this on a bed will probably be not so good. On a firmer surface, on the floor would be better, but a bed will work if that's your only option. Now, you can do it in a chair. It works well if the chair has wheels on it, but it's not necessary. Go up to the desk, a countertop, a table. Put your hands out, if you're on a chair with wheels, roll the chair out. If you don't have wheels, you'll probably just walk your hands forward. You can go over to the side like Mike showed, and I feel that stretch right there.
Brad: Can you see my shoulder blade? Oh, I can feel it moving, that's for sure. But again, this is a nice option and this you could do if you are working at a desk. You could do that throughout the day, and you could still be productive. It's a good way to stretch and breathe anyway. You got more to say, Mike?
Mike: You can also do this standing on a taller countertop if you want. The same principle, you're just shifting your butt backward and pushing down. This is too short for me, so I would use a countertop, just be a little higher.
Brad: Sure, good point. All right, let's go to the next one.
Mike: The last exercise is actually strengthening, and it's also kind of range of motion. So it's not necessarily a stretch, although you will feel a stretch if you're tight. I'm going to put my pinkies on the wall. My thumbs are out. I'm going to try to go straight up the wall. Brad, do you want to explain what's happening?
Brad: Right. Once your elbows get to about 90 degrees, your shoulders go up with the arm. So everything's elevating. It might be hard to see with the clothing on, but I could clearly see. Do it one more time. You can feel the muscles. The whole idea is we strengthen and pull that shoulder blade up where it needs to be, and it's going to complement the stretches that we just did. All right, so good luck with your scapula stretching, and strengthening, and you're going to start to feel some real differences in those shoulders.
Mike: Comment down below if any of these exercises worked for you or if you have something yourself that worked well for you that we are not mentioning. Because believe it or not, we don't know everything.
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