Upper back and scapula
Rhomboids, middle and lower trapezius, erector spinae
Related muscles
- Rhomboids：Aching between the shoulder blades, rounded shoulders and hunched back
Related acupoints
Massage and stretching
Massage method：Lie on a tennis or massage ball placed beside the spine (avoid the bone itself), breathing slowly and holding for 30–60 seconds.
Relief stretches：Cat-cow stretch 10 times. Clasp the hands behind the back and open the chest to draw the shoulder blades together 10 times.
Visceral referred-pain notes
Between the shoulder blades: esophagus, heart, thoracic aorta. Lower right shoulder blade: gallbladder. Mid-back: stomach, duodenum, pancreas.
When to see a doctor：Chest tightness, difficulty breathing or pressure-type pain: seek medical care immediately.
Related meridians
Frequently asked questions
What about a dull ache between the shoulder blades?
It is often linked to stretched rhomboid muscles and rounded, hunched posture. Relax with a ball against the wall, and do chest-opening exercises that draw the shoulder blades together.
Should I massage back pain that comes with chest tightness?
Chest tightness, breathing difficulty or pressure-type pain may relate to the heart or lungs. Seek medical care immediately and do not massage first.