Muscles get “stuck” in the positions that we use the most. Doesn’t matter whether the position makes you feel good or not-so-good. Muscles become “comfortable” in the positions they’re used to. Doesn’t matter to them whether YOU are happy or not!
Rolling your shoulders is one way to get your shoulder muscles back into balance. It help them get “un-stuck.” What do I mean by “rolling”? Just watch the little video below.
I demonstrate how easily you can start making circles with your arms–2 different moves–that will help the muscles all around your shoulder. This gets the circulation going. It gets your muscles cooperating again. It will help relax your back and “massage” your arms.
Pay attention to the feelings in your shoulders, upper body and arms as you do these movements. Don’t worry if you hear a little “clunking.” That just means there is some imbalance. You may notice that it becomes less over time as your muscles get used to working together again.
If it’s very difficult to do these movements, then only do them to the best of your ability and comfort level until your shoulder muscles and joints become used to moving again. And remember: It’s your body and you always have to make the decision about what’s best for you.
Here’s the video.
Hi Kathryn,
I watched the video and i am going to start doing these exercises everyday. Hopefully i will get rid of all this inflammation and pain in my neck and shoulder blades. I take so many over the counter pain relievers now and want to stop. I will let you know how it goes. That was a great video.
Thank you!!
Lisa
Hi Lisa,
You are welcome and thank you! I look forward to hearing about your progress.
Kathryn
The Pain Relief Coach
Hi Katherine
First thanks you for your wholesome posts and helpful videos.
I need some help with my back. I recently fractured my ankle and I am elevating it out to the side of my desk all day at work While I type, creating a twist I guess in my spine. My muscle in my back starts burning bad after just a little while. I’m not sure if the muscle in pain is my latisimus dorsi or an oblique but I really need some advice and relief. Thanks in advance.
Andrea
Hi Andrea,
You are very welcome. My pleasure to help.
You didn’t say where the burning pain in your back is, but based on your muscle suggestions, I’m guessing mid-back? I’m thinking it may be the long muscles that run alongside the spine (there are several layers that kind of intertwine, all together called paraspinals) or possibly the Quadratus Lumborum. The reason I suspect the QL is because sitting with your leg propped up may be straining the QL and/or the paraspinals. And the QL is a twisting muscle (we use it to twist) but if it stays in a twisted/turned/rotated position longer than it likes, it can complain.
Could you prop the burning side of your back with a hand towel or pillow or roll of some sort? Your back may be rounding backward and causing the strain and burning pain in your back. At any rate, I would suggest trying a prop or a variety of props in a variety of places. Try under each of your ‘sit bones’, one at a time. Try in different heights on your back on the burning side. If that doesn’t help, try propping the opposite side.
I hope your ankle heals quickly and I hope these suggestions may help you get rid of the burning muscle in your back. Please feel free to write again.
Kathryn Merrow
The Pain Relief Coach