Farmers often come to me complaining of pain and fatigue between the shoulder blades. This is an especially important area for humans as the shoulders are the core of our arms, in a sense. It’s not surprising that they are a common area of complaint, just as the low back is a common area of complaint when our core muscles aren’t working at their best.
Humans are designed to have a mobile upper spine and a stable lower spine and pelvis. Today, this pattern often gets reversed. We end up having very stiff upper backs, and too much movement in our lower back and pelvis. Stiff upper spines result in changed breathing patterns (this is not good). Proper breathing mechanics are an excellent way to help loosen the upper spine. Here are more exercises to add to your daily mobility practice:
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Cat-cow stretch: Start on all fours in a neutral spine position. With an inhale, let your chest drop toward the floor (think about dropping between the shoulder blades) as you look upward. Try not to hinge too much in the lower back; focus this motion to the upper back. Then, relax to neutral and start the process again — dropping between the shoulder blades to rounding toward the sky (like a Halloween cat).
Shoulder circles: With an inhale, shrug the shoulders up toward the ears, and then over a lengthened exhale, let the shoulders drop back, down and on the inhale, up again. You’ll end up drawing a circle with the shoulders. You could repeat these 10 to 20 times.
Wing span: Starting with arms at your side, palms facing forward, slowly raise your arms up to the side while imagining lengthening the arms wide at the same time. You may feel most comfortable moving those “wings” just up to about shoulder height or lower, then back down. If you feel you can move the arms further, raise the arms up to the side past shoulder height, then place the hands behind the head and gently pull your elbows backward before lowering the arms back down to where they started. You can practice this slow movement 10 or so times in a row, and do this seated, standing or even laying on your back.
Now a few other tips to avoid undue muscle tension anywhere in the body. Make sure you’re hydrating enough, regardless of the environment you are in. Whether you’re in hot or cold temperatures, your entire body depends on proper hydration to function. Eating properly, of course, is also integral to physical and mental performance. If you’re working in extreme temperatures, make sure you’re supplementing electrolytes in your water to prevent undue dehydration, swelling and fatigue. Electrolytes are found in drinks such as Gatorade or Powerade, but I recommend avoiding the sugar by using electrolyte tablets or powders that dissolve in your water, sold at most sport stores and pharmacies. As always, check with your primary movement and health-care professional before starting any new supplements or exercise routines, or if you’re dealing with a new injury.
