5-Steps-to-Fix-a-Knot-Under-Your-Shoulder-Blade
5-Steps-to-Fix-a-Knot-Under-Your-Shoulder-Blade
Jan 21, 2022
thepfathlete.com
🚨Open Me🚨 If your shoulder blade lifts off your rib cage during movement (aka scapular winging), you’re dealing with a loss of scapulothoracic control… often due to underactive or poorly sequenced serratus anterior and deep core stabilizers. The serratus anterior plays a key role in keeping the scapula “hugged” to the rib cage during overhead motion, pushing, and pulling. When it’s not firing properly, you’ll see: 🔻 Poor shoulder stability 🔻 Decreased overhead strength and pain 🔻 Increased
0:10
🚨Open Me🚨 If your shoulder blade lifts off your rib cage during movement (aka scapular winging), you’re dealing with a loss of scapulothoracic control… often due to underactive or poorly sequenced serratus anterior and deep core stabilizers. The serratus anterior plays a key role in keeping the scapula “hugged” to the rib cage during overhead motion, pushing, and pulling. When it’s not firing properly, you’ll see: 🔻 Poor shoulder stability 🔻 Decreased overhead strength and pain 🔻 Increased
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💥 Got a Stubborn Knot Between Your Shoulder Blades That Never Goes Away? Stop Just Rolling It 💥 If you’ve rolled, stretched, and smashed that same spot between your shoulder blades and it keeps coming back… That “knot” is usually a symptom, not the root cause. When your upper back, shoulder blade, and ribs don’t move or share load well, one area in the mid‑back gets stuck doing double duty. Here’s how to change the pattern 👇 🌀 Open Book – Restores rotation through your upper back and rib cag
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💥 Got a Stubborn Knot Between Your Shoulder Blades That Never Goes Away? Stop Just Rolling It 💥 If you’ve rolled, stretched, and smashed that same spot between your shoulder blades and it keeps coming back… That “knot” is usually a symptom, not the root cause. When your upper back, shoulder blade, and ribs don’t move or share load well, one area in the mid‑back gets stuck doing double duty. Here’s how to change the pattern 👇 🌀 Open Book – Restores rotation through your upper back and rib cag
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Strong shoulders aren’t built by just pressing more weight. They’re built by owning your shoulder blade. These are a few exercises I commonly use with athletes to build: • shoulder blade control • stability through range • strength overhead When the scapula and rotator cuff work together, your shoulder can tolerate heavier lifting, harder training, and fewer setbacks. Rehab that translates to lifting and sport. 💪🏽 Follow for more tips on building resilient, high-performing shoulders.
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