5 Best Exercises for Popping Shoulder Blades Without Injury

Shoulder blade discomfort is a common experience that often leads people to seek quick relief by popping or cracking the area. 

While this may provide temporary relief, it’s not a long-term solution and can potentially lead to further issues. 

Addressing the root cause of the discomfort through targeted exercises and proper care is essential for lasting relief and improved shoulder blade function. 

This article explores five safe and effective exercises to help reduce tension and discomfort in the shoulder blades.

5 Exercises to Pop Your Shoulder Blades

1. Shoulder Blade Squeezes

Instructions

Sit or stand with your back straight.

Ensure your spine is in a neutral position and your feet are flat on the ground. This starting position sets the foundation for proper alignment and effective muscle engagement.

Squeeze your shoulder blades together and hold for 10-15 seconds.

Imagine trying to pinch a small object between your shoulder blades. This action engages the rhomboid and middle trapezius muscles, which are crucial for shoulder blade stability and movement.

Repeat 10-15 times.

Benefit

Shoulder blade squeezes strengthen the rhomboid and middle trapezius muscles, essential for maintaining good posture and shoulder stability. 

Strengthened muscles support an upright posture, preventing the common problem of rounded shoulders. 

Balancing muscle strength prevents imbalances that can cause pain and injury. 

2. Doorway Stretch

Instructions

Stand in a doorway with your arms bent at 90 degrees, and elbows at shoulder height.

Position yourself so that your body is centered in the doorway. Your elbows should be level with your shoulders, creating a 90-degree angle at the elbows. 

This alignment ensures that you target the chest and shoulder muscles effectively.

Place your forearms on the door frame.

Rest your forearms against the sides of the door frame, ensuring they are parallel to each other. This positioning provides stability and helps isolate the stretch to the chest and shoulder areas.

Step forward and gently lean into the stretch and hold for 10-15 seconds.

Take a small step forward with one foot, shifting your weight slightly forward. Lean into the stretch until you feel a gentle pull across your chest and the front of your shoulders. 

Avoid pushing too hard to prevent overstretching.

Repeat 3-5 times.

Benefit

The doorway stretch effectively opens up the chest, counteracting the tightness that often results from prolonged sitting or poor posture. 

By stretching the pectoral muscles, this exercise releases tension in the shoulder blades, which can alleviate discomfort and improve overall posture. 

This stretch also promotes better alignment of the upper body, contributing to improved respiratory function and reducing strain on the spine and neck. 

3. Thoracic Spine Foam Rolling

Instructions

Lie on your back with a foam roller placed horizontally under your upper back.

Position the foam roller perpendicular to your spine, just below your shoulder blades. This setup ensures that you target the thoracic region effectively, which is crucial for relieving tension and promoting spinal mobility.

Support your head with your hands and lift your hips off the floor.

Place your hands behind your head to support your neck, keeping your elbows wide. 

Lift your hips slightly off the floor to distribute your weight evenly on the foam roller, which enhances the effectiveness of the rolling motion.

Gently roll back and forth from your mid-back to your upper shoulders.

Using your legs to control the movement, slowly roll the foam roller along your upper back. Move from the mid-back to the upper shoulders in a controlled manner. 

Focus on rolling over any tight or tender spots to release muscle knots and tension.

Roll for 1-2 minutes.

Benefit

Thoracic spine foam rolling is an excellent technique for releasing muscle knots and tension in the upper back. 

The foam roller applies pressure to tight muscles, helping to break up adhesions and promote relaxation. 

This not only alleviates discomfort but also enhances blood flow to the area, which aids in muscle recovery and reduces soreness. 

4. Wall Angels

Instructions

Stand with your back against a wall, feet a few inches away from the wall.

Position your feet so that they are hip-width apart and a few inches away from the wall. Ensure your back, including your lower back, is pressed flat against the wall to maintain proper alignment throughout the exercise.

Position your arms at shoulder height, elbows bent at 90 degrees.

Raise your arms to shoulder height with your elbows bent at a right angle (90 degrees). Your upper arms should be parallel to the floor, and your forearms should be perpendicular. 

This starting position helps to engage the muscles of the upper back and shoulders.

Slowly slide your arms up and down the wall, keeping your back and wrists in contact with the wall.

Begin to slide your arms upward, maintaining contact with the wall at all times. Aim to extend your arms fully overhead if your range of motion allows. Slowly lower your arms back down to the starting position. 

Focus on controlled movements to ensure you are engaging the correct muscles without straining.

Repeat 10-15 times.

Benefit

Wall angels are a highly effective exercise for strengthening the muscles around the shoulder blades, including the rhomboids, middle and lower trapezius, and rotator cuff muscles. 

By improving the strength and coordination of these muscles, wall angels help enhance shoulder blade stability and mobility. 

This exercise also plays a crucial role in improving posture by encouraging the shoulders to stay back and down, counteracting the forward rounding often caused by prolonged sitting or poor posture habits.

5. Scapular Wall Slides

Instructions

Stand with your back against a wall, elbows bent and arms positioned at your sides.

Position yourself with your feet a few inches away from the wall, ensuring that your back, including your lower back, is flat against the wall. 

Your elbows should be bent at a 90-degree angle and resting at your sides, with your hands facing forward.

Slide your arms up the wall as high as you can while maintaining contact with the wall.

Begin to slide your arms upward along the wall, keeping your elbows bent and your back in contact with the wall. Aim to extend your arms as high as possible without losing contact with the wall. 

This movement should be controlled and smooth, focusing on engaging the muscles around the shoulder blades.

Slowly lower your arms back to the starting position.

Gradually lower your arms back down to the starting position, maintaining contact with the wall throughout the movement. Ensure that the descent is as controlled as the ascent to maximize muscle engagement and effectiveness.

Repeat 10-15 times.

Benefit

Scapular wall slides are highly beneficial for improving shoulder blade stability and control. 

This exercise specifically targets the serratus anterior, upper and lower trapezius, and rhomboid muscles, which are essential for the proper movement and positioning of the shoulder blades. 

By strengthening these muscles, scapular wall slides help enhance scapular stability, which is crucial for efficient and pain-free shoulder function.

Conclusion

Incorporating these exercises into your daily routine can help reduce shoulder blade discomfort and improve overall shoulder function. 

Remember to perform these exercises gently and stop if you experience pain. If the discomfort persists or worsens, it’s crucial to consult with a chiropractor.

At Crist Chiropractic, we offer personalized care to address the root causes of shoulder blade discomfort. 

Our expert team is committed to providing natural, non-invasive treatments to help you achieve lasting relief. 

Book your appointment today and take the first step toward a pain-free life.

FAQs

1. Why does my shoulder feel like it needs to pop but won’t?

This sensation can be due to muscle tension, joint misalignment, or soft tissue restrictions. Gentle exercises and stretches can help, but persistent issues should be evaluated by a chiropractor.

2. Is it bad to crack your shoulder blades?

Frequently cracking your shoulder blades can lead to joint instability and increased discomfort over time. It’s better to address the underlying cause through proper care and exercise.

3. What causes deep knots in shoulder blades?

Muscle knots, or trigger points, can result from poor posture, stress, overuse, or injury. Regular stretching, foam rolling, and chiropractic care can help alleviate these knots.

4. How to crack your neck hump?

A neck hump can often be addressed through exercises that improve posture and strengthen the neck and upper back muscles. Consult with a chiropractor for a personalized treatment plan.

5. What is it called when your shoulder blades pop out?

This condition is known as scapular winging, where the shoulder blade protrudes abnormally from the back. It can result from muscle weakness or nerve damage and should be evaluated by a healthcare professional.