Upper and Mid Back, Phase 1 · Exercise 5 of 5 MB-1 #5

Periscapular Release

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Eases tight muscles around your shoulder blades

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Only if your provider assigned it. Do this only if: You feel tight knots between your shoulder blades, and pressure on them is sore but not sharp. Skip if: You have sharp pain when you press on the area, numbness or tingling in your arms, or unexplained swelling.

Dose1 time a day, 60 seconds each side

You needA tennis ball or lacrosse ball, a wall

Demonstration video: RHOMBOID TRIGGER POINT BALL RELEASE #backpainrelief #backpainexercise #triggerpointtherapy #backpain (Physio And Fitness Clinic). Follow the steps on this page if the video differs.

Why it helps

The muscles between and around your shoulder blades often hold tight knots after an injury. Gentle pressure with a ball helps them release.

How to do it

Stand with your back against a wall. Place a tennis ball between your back and the wall, on a tight spot near your shoulder blade.
Lean into the wall to apply gentle pressure. Do not push hard.
Hold still on the spot for 60 seconds. Breathe slow and deep.
You may slowly roll the ball in small circles over the tight area.
Switch sides. Do 60 seconds on the other shoulder blade.

Too hard? Try this

Use a softer ball (tennis ball instead of lacrosse). Or shorten the time to 30 seconds.

Too easy? Try this

Use a firmer ball (lacrosse ball). Or add small arm motions while on the ball.

Common mistakes

You roll on the spine bones, not the muscles.
You push too hard and feel sharp pain.
You stay too long and the area gets more sore.

You should feel

Deep, dull pressure on the tight spot.
Muscles slowly letting go.

You should not feel

Sharp shooting pain.
Tingling or numbness.

Stop right away if

Numb or tingly arms or hands during release.
Sharp pain that does not go away.
New chest or back pain.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program