Unlocking The Shoulder Blade: The Key to Relieving Neck and Shoulder Tension

If you’ve ever dealt with upper back and neck pain, you’re not alone. Those tight, painful knots in your shoulders that send shooting discomfort into your neck? They’re incredibly common. Whether it’s from long hours at a desk, constantly looking at your phone, or carrying young kids around, the tension can build up fast—and once it does, it’s hard to shake.

When I work with clients struggling with shoulder and neck tension (which, let’s be real, is just about everyone), one of my primary goals is to release the muscles around the scapula, AKA the shoulder blade. Why? Because this one bone plays a major role in upper body movement, and when it’s restricted, it sets off a chain reaction of tension and dysfunction.

Why Your Shoulder Blade Matters

The scapula is the anchor point for many of the muscles in your upper back, shoulders, and even the neck. When it moves freely, your body functions as it should—your muscles engage properly and you don’t feel as much strain. But when that movement becomes restricted (thanks to things like poor posture, stress, or repetitive motions), the body starts to compensate in ways that create even more issues.

This is where knots and trigger points come into play. When certain muscles stop working as they should, others have to pick up the slack in ways they’re not meant to. Over time, this overuse leads to tight, painful muscle fibers that don’t release on their own, causing stiffness, discomfort, and even headaches.

How Massage Helps

One of the most effective ways to address this kind of pain is through targeted therapeutic massage. By working directly with the muscles of the shoulder girdle, upper back, and neck, massage therapy helps restore movement to the scapula and release built-up tension. Some of the key techniques I use in my massage sessions to address these problems include:

• Deep Tissue Massage – To break up tension and adhesions at the root and encourage better muscle function and posture. This also helps with collagen production which helps with healing but we'll save that for another post.

• Trigger Point Therapy – To release those stubborn knots that create pain and movement restrictions.

• Sports & Medical Massage – To address muscle imbalances and improve mobility.

By focusing on restoring proper movement and releasing those deep-seated restrictions, we can reduce pain, improve mobility, and prevent future flare-ups.

Preventing Shoulder and Neck Pain

While massage can be a game-changer for releasing tension, there are things you can do to keep your shoulders and neck feeling their best between sessions:

• Stretch Regularly – Gentle shoulder rolls, neck stretches, and chest openers can help maintain flexibility. If nothing else, stretch for 2-5 minutes before you get in bed at night. Then your muscles will be warm and relaxed before you lay down for 7+ hours.

• Adjust Your Posture – Do your best to keep your shoulders relaxed and down, try to visualize your scapula's coming closer together and bringing your sternum up. Avoid hunching over your phone or computer, especially for long periods of time.

• Strengthen the Right Muscles – Exercises that support scapular movement help keep everything functioning properly. Youtube is full of resources for this. I am happy to demostrate some options when you come in for your appointment.

  
  

Let’s Get Those Knots Out

If you’re tired of nagging shoulder and neck pain, let’s work together to get you feeling better. Whether it’s from long hours at work, parent life, or just everyday stress, I’ll customize each massage session to target your trouble spots and help you move with ease again.

Book your session today at my studio in Bountiful, UT or schedule an in-home massage in Davis County. Let’s get those knots outta there and get you feeling good!