A great stretch to relieve that tightness between your shoulder blades


Hi guys, how are you going? Karen Finnin here, Physiotherapist and Director of Online Physio.

What I wanted to show you today was a quick little stretch that you can do after a day of sitting at the computer.

Now what a day at the computer can do is make you very tight between your shoulder blades.

So the area between the base of your neck and your lower back can get really stiff and tight and sore.

Sometimes you feel like there’s knots between your shoulder blades.

Sometimes even a sharp pain in between those shoulder blades, so this is a great way to keep on top of that tightness so that you can live to see another entrepreneurial day.

So basically all I’ve got is a little bit of space in front of the TV on a bit of rug, or carpet, or a yoga mat if you’ve got one and simply a rolled-up towel, I’ve just taken that towel folded it up, and rolled it into a cylinder.

Okay? All I’m going to do is pop my bottom at the base of that towel, and roll back over it like so.

Okay? What this is doing is opening up my rib cage and opening up my thoracic spine, all the little joints in the middle of my back, to stretch them out from a day spent hunched over the computer.

To increase the stretch, I can pop my handsup into that ‘stick ’em up’ sort of pattern. That will just open the chest up a little bit more.

What you’d ideally like to do is spend probably thirty seconds to even a few minutes lying here and stretching it out.

Once you’ve done that, you can actually switch the towel to a horizontal roll, and lie over that.

Around your shoulder blade level, you want the rolled up towel, but you can play around with it, at higher positions, at lower positions, same arm position and this will just increase the stretch a little bit through your mid-back, open up through the ribs, open up through the joints in your mid back and loosen them up, make you ready for the next day.

It’s a great one everyone should do at the end of the day, if they’ve spent a great deal of time sitting. This can include at the computer but also perhaps traveling or sitting on a plane or a train.

I hope you found that useful.

I look forward to chatting to you again next time.

See you later guys.



Other Resources