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Old 03-04-2008, 09:30 AM   #1
Yong Tang
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strain near lower scapula?

I've been doing heavier overhead presses recently with a barbell, and the right side of my back gets a weird feeling, like a strain or something. I try not to overarch the back, I keep the lats tense, and some soft tissue around the area where my lower scapula meets the spine gets 'bothered.' It doesn't happen on the left side so I'm not sure what's goin on. I don't know how else to describe it, any takers?

A picture of where the 'strain' is (the white circle): http://img216.imageshack.us/my.php?i...inefullxd0.gif (WFS)
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Old 03-04-2008, 09:39 AM   #2
Steven Low
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Re: strain near lower scapula?

Are your scapulae protracted and elevated when you press?

If you have poor thoracic mobility & rounded shoulders this can also contribute to your problem (poorer leverage = more stress the muscles there).
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Old 03-04-2008, 10:02 AM   #3
Yong Tang
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Re: strain near lower scapula?

Hm, I will have to check whether they're elevated or not. It's kinda hard to tell exactly when I am doing them. All I know is I try to keep everything tense when racking/unracking the weight, pressing it, etc. I'll try to pay more attention to that when I do them next time, thanks.

Regarding rounded shoulders, you mean in a hunched kind of posture right? I used to have that, but I think I'm slowing fixing it.

Also another note regarding the problem: when I took a big breathe of air last night my right lung felt kinda weird too, like the rib cage or something was bothering it. Not sure if that helps pinpoint any problems or not. Thanks though.
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Old 03-04-2008, 12:59 PM   #4
Steven Low
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Re: strain near lower scapula?

Might want to look into a massage and some ART.
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Old 03-05-2008, 08:34 AM   #5
Jason Cage
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Re: strain near lower scapula?

First time poster-- unfortunately in the "Injury section"

Yong- I don't mean to thread-jack here, but am having a similar pain between the scapula and the spine (mine is about 5 or 6 vertebrae north of yours Yong, but generally sounds the same). I would describe it as a strain/ spasming of the muscles that control the shoulder blade. The pain can certainly be debilitating at times.

About me: bad posture with rounded shoulders...a work in progress. Working on thoracic mobility, massaging sore area (tennis ball between my back and the wall works really well), and doing the DC shoulder workout. Today, I am still in pain, dating back about 3 weeks now.

I have been advised, from someone whom I truly respect their opinion, to see a chiropractor to address the pain. Anyone have experience here? Better to see an orthopedic doctor? prices?

Thanks in advance for any experiences and advice you can share.

jc
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Old 03-05-2008, 08:09 PM   #6
Steven Low
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Re: strain near lower scapula?

Chiro would be a good bet. Again, ART may help as well.

I'd get a massage first honestly (free preferably and deep tissue (aka use a lot of weight to hit the deeper tissues or 'sharper' objects to penetrate down like elbows) to see if that helps as it generally can help a lot most of the time.

I'd also see if some scapular activation exercises help out or not.
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Old 03-05-2008, 08:35 PM   #7
Jonathan Shippey
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Re: strain near lower scapula?

This is an ongoing area for me as well, although my pain is directly under the left shoulder blade and is also triggered whenever we have WODs that call for overhead pressing of any kind.

What is ART?
What is the DC shoulder workout?
What are scapular activation exercises?

Thanks all!
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Old 03-05-2008, 08:44 PM   #8
Steven Low
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Re: strain near lower scapula?

Dude.. search next time.

ART wfs:
http://www.activerelease.com/what_patients.asp

DC Shoulder rehab wfs:
http://www.youtube.com/watch?v=A0ONHZmsFec

Scap activation -- basically most of the stuff in the DC shoulder rehab workout. With bad posture the shoulders become more often than not protracted and elevated. So the focus is to get them worked on behind retracted and depressed or whatever combination they weren't before. Basically mobilizing them shoulder joint will help EVERYTHING related to the movement of the shoulders and generally most pain.
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Old 03-05-2008, 11:06 PM   #9
Yong Tang
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Re: strain near lower scapula?

yea i feel a lot better with just a few days rest, but I'm not gonna do overheads for awhile, at least not with a barbell. I noticed in my form that my arms don't line up the same relative to my body, aka I look unsymmetrical when holding the bar. I guess it's back to the prehab arena for me.
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Old 03-06-2008, 08:22 AM   #10
Anthony DiSarro
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Re: strain near lower scapula?

dont rule out a torn rib head. the connective tissue that joins your ribs to your spine is easy to tear and often tough to repair. Deep tissue friction massage helps but can be pretty painful at the same time.
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