#upper back exercises

[gymaaholic]

Upper & Lower Back Exercises

You should never skip back day if you want to build a v-taper or an hourglass body.

And if you want a well-balanced back workout, make sure to add these exercises to your workouts 💪 You can also get your workouts in the Gymaholic Fitness App 👇

https://www.gymaholic.co/app

[lokh]

remembering very abruptly that i desperately need to work on lowering my cholesterol levels. anyone got any advice

[roseofcards90]

It should’ve occurred to me that my back would start to hurt like shit once I started a server job 💀

[sister-hawk]

rows are my favorite arm exercise. i was made for the sea 🚣‍♀️

[naomiknight-17]

Everyone at the physio office liked and complimented my silly hot pink stars outfit :)

Also they shot lasers at my shoulder to make it stop sucking. Idk how that's supposed to work but I guess it's worth a try

[fiercestpurpose]

my elbow’s never gonna work right again huh

[houseofwolvess]

man. why can't my brain just find normal ways to self soothe

[dancedance-resolution]

in my fucking lower back pain era

[fitfusionhub18]

Satisfy Your Cravings, Stay Fit! #CrunchyCreations 🥗 Dive into Delicious Recipes for a Healthy Lifestyle

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[gymaaholic]

Can't Feel Lat Pulldown In Your Lats?

If you don’t feel lat pulldowns in your lats, you’re doing them wrong 🙅‍♀️

Try these and you’ll feel the difference 💪

Get your back workouts in our app 👇

https://www.gymaholic.co/app

[reflectionsofgalaxies]

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[fitnessmantram]

Shoulder Workout With Dumbbells #shorts #viral #dumbbells #shoulderworko...

Check Amazon Price :  - Solimo Neoprene Dumbbell 1kg, Set of 2 (Hot Pink)

[organicstationary35]

Suffering from a pinched nerve near your shoulder blade? Learn about effective treatment methods including physical therapy, home remedies, and medical options to relieve pain and restore mobility—naturally and safely.

⚕️ Shoulder Blade Pinched Nerve Treatment – What Really Works

A pinched nerve near the shoulder blade can be surprisingly painful—and frustratingly hard to ignore. Whether it's a sharp jolt, a burning sensation, or a constant ache that radiates down your arm, this kind of pain often messes with sleep, posture, and everyday movement. But here’s the good news: it's treatable.

Let’s break down what it is, what causes it, and the best treatment options—from simple home remedies to more advanced medical solutions.

🧠 What Is a Pinched Nerve in the Shoulder Blade Area?

A pinched nerve happens when a nerve is compressed by surrounding muscles, bones, or tissues. In the shoulder blade (scapular) region, this often affects the cervical nerves coming from the spine. The result? Pain, numbness, tingling, or weakness in the shoulder, neck, or arm.

Common symptoms include:

Sharp or burning pain in the upper back or shoulder

Numbness in the arm or hand

Muscle weakness or twitching

Difficulty moving the arm without pain

🧾 Common Causes

Poor posture (especially from long hours at a desk)

Muscle imbalances or overuse

Herniated disc in the cervical spine

Arthritis or degenerative disc disease

Sleeping in an awkward position

Trauma or injury to the neck or upper back

💪 Shoulder Blade Pinched Nerve Treatment Options

✅ 1. Rest and Posture Correction

The most underrated remedy. Let your body heal naturally by avoiding activities that aggravate the nerve. Fix your posture—especially if you sit for long hours.

✅ 2. Stretching and Physical Therapy

Targeted stretches and strengthening exercises can relieve compression and improve mobility. A physiotherapist can guide you through exercises like:

Scapular retraction

Cervical neck stretches

Thoracic extension stretches

✅ 3. Hot and Cold Therapy

Use cold packs to reduce inflammation for the first 48 hours.

Switch to heat therapy (heating pad or warm towel) to relax tight muscles and improve blood flow.

✅ 4. Over-the-Counter Pain Relief

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can reduce pain and inflammation—but don’t use them as a long-term crutch.

✅ 5. Massage Therapy

A professional massage can release muscle tension pressing on the nerve. Go for a deep tissue massage focusing on the upper back and neck area.

✅ 6. Ergonomic Adjustments

Fix your workspace. Adjust your chair height, desk setup, and screen level to avoid neck strain. Use lumbar and neck support if needed.

✅ 7. Medical Interventions

If pain persists after a few weeks, consult a doctor. Possible next steps include:

Cortisone injections

Muscle relaxants

MRI scans to check for disc issues

In rare cases, surgery (like decompression)

🚫 What Not to Do

Don’t ignore prolonged symptoms.

Avoid lifting heavy objects.

Don’t slouch while sitting.

Don’t self-medicate beyond 2–3 days without advice.

🧘 Home Remedies for Shoulder Blade Pinched Nerve

Turmeric milk (natural anti-inflammatory)

Epsom salt bath to relax muscles

Essential oils (peppermint, eucalyptus) for topical pain relief

Foam rolling (gently around the shoulder blade)

🧠 Final Thoughts

A pinched nerve in the shoulder blade area isn’t the end of the world—but it can get worse if ignored. The earlier you treat it with posture correction, proper stretches, and therapy, the better your chances of a full recovery without needing medication or surgery.

Don’t just push through the pain. Respect what your body is trying to tell you.

[naomiknight-17]

Everyone at the physio office liked and complimented my silly hot pink stars outfit :)

Also they shot lasers at my shoulder to make it stop sucking. Idk how that's supposed to work but I guess it's worth a try

[iyiadebizz]

Try These Back Exercises Home Workout for a Powerful Strenght

Building a strong posterior chain is essential for overall physical performance and posture. A well-rounded routine can help prevent common issues like lower back pain, which affects up to 80% of adults at some point in their lives1. Strengthening your back muscles not only enhances stability but also improves balance and functional strength. Training at home has become increasingly popular,…