Post by @drjoedamiani

🔥 Shoulder blade pain? Retrain HOW your shoulder moves! If you’re getting pain around the upper trap, side of the neck, or its referral pattern toward the head and shoulder, simply stretching the upper trap may not address why it keeps getting overloaded. 💡 What’s happening? Your shoulder girdle relies on multiple muscles working together as your arm moves. ⚡ If that coordination is off, the upper trapezius may do more work than necessary. ⚡ Repeated overuse can contribute to irritation and the familiar upper-trap referral pattern. ⚡ Instead of isolating one muscle, this progression retrains the shoulder through pulling, rotation, and overhead movement. 🛠️ Exercise progression: ✅ STEP 1: ROW Start with your arm straight in front of you. Pull the band toward your body by bending your elbow and controlling your shoulder blade. ✅ STEP 2: ROTATE After the row, continue into the circular rotational movement shown. Keep the motion smooth and controlled rather than shrugging through it. ✅ STEP 3: PRESS At the top of the rotation, add an overhead press to challenge control through a larger range of motion. ✅ STEP 4: PUT IT ALL TOGETHER Row → Rotate → Press, then reverse the movement with control. The goal isn’t just to strengthen your shoulder—it’s to retrain the entire shoulder girdle to move together so the upper trap doesn’t have to compensate for everything else. #ShoulderBladePain #UpperTrap #TrapeziusPain #ShoulderPain #ShoulderMobility