Lower back pain and soreness are common issues among modern individuals, especially for office workers who spend prolonged periods sitting at their desks. A sedentary lifestyle can also lead to interscapular pain, which can be severe. Interscapular pain typically manifests between the inner edges of the scapulae and the spine, extending from the shoulder and neck to the upper back.
Poor posture is a major contributor to this type of pain. This article introduces five upper back stretching exercises designed to activate the shoulders, which can effectively alleviate upper back soreness. Interscapular pain usually occurs in older individuals and those with a habit of poor posture, such as constantly looking down.
It is often accompanied by symptoms of neck and shoulder soreness, as well as upper back pain. This is primarily due to the incorrect posture of rounded shoulders and a hunched back, which causes the neck to protrude forward, leading to excessive pressure on the cervical vertebrae. 1.
Massage Ball Relaxation Technique Lie flat on the ground and place a massage ball at the upper edge of the shoulder blade, targeting the sore spot. Apply pressure to relax the muscles in that area. Due to the presence of Golgi tendon organs (sensory receptors) in the muscle, applying pressure for more than seven seconds will trigger an automatic relaxation response.
Slowly raise your arm up to your ear and then lower it. Repeat this movement 15 times to enhance muscle relaxation. 2.
Foam .
