Yoga Pain In Between Shoulderblades

This 15-video course is designed to eliminate and prevent future incidences of soreness in between the shoulder blades, so that you can get back to your sport and the activities of daily life pain-free and full of energy.

The most common cause of interscapular pain is postural. As biomechanist Katy Bowman puts it, “The way physiology works is that it adapts to what you do most frequently not what you do with the best of intentions.” So although it may feel like the most profound adaptations to your physique take place in the gym, as a result of interval training or when you are being corrected by a physical therapist or chiropractor, most of our postural habits are formed during the activities of everyday life that we do most often.

This could include sitting at a computer, driving your car, riding your bike and manual or physically repetitive work. And unfortunately, many of these activities repeat a similar postural pattern. We round our upper back, hunch our shoulders and bring the chin forward. As this happens, your shoulder blades start to pull away from each other and over time, this can cause muscle strain and fatigue.


When the pain strikes, your instinct may be to stretch your upper back but this could actually be making things worse. What you need to do is the reverse of your most common daily activities: open up your chest, activate the muscles that support your shoulder blades and increase mobility in the thoracic spine.


In this course, we cycle through 15 videos that include a variety of different movements to alleviate and prevent the build up of interscapular pain.

  • We strengthen the muscles that support the shoulder blades.
  • Improve mobility in the thoracic spine, shoulders and neck.
  • And release tension in the chest, back, abs and obliques.

It is best to follow the videos in order because they are designed to complement each other from one session to the next and because they increase a little in difficulty as you progress through the course. Make a note of which videos you find the most beneficial so that you can come back to them whenever you need them.

I’d love to hear how you find the course!