Ugggg - learned that it was my Serratus that was bothering me...shoulder blade hurt a LOT after that stupid long walk I took...anyways...massage helped... Was described to me that when this muscle spasms it is like your shoulder blade is resting on your rib cage...OUCH!

I have a few basic streches I do, but I can't seem to get "that" muscle. So, my PM and I decided to do another round of botox - I got some relief for ~3mo from the last one- anywho- I think we injected the levatator scapulae, I know we did the traps, and finally the sternocleidomastoid.

theracane
 

like others it s the rhomboids and traps and levitor scapula. i use the theracane, ice. ai-chi or other things in a warm pool for longer lasting help.

for me i have to be careful w/use of the theracane. it feels so good to push into that pain hard but then i get more flared from it instead of the opposite. but like icing after the 15 min usual dose, the force seems to numb the pain temporarily.

does anyone else use the theracane like me? i dont use my arms with it (nor do i use them w/yoga poses). i have become an expert on devising ways to do things w/ other body body parts instead. i can sit cross legged and do most everything i want w. the t.cane. And w/yoga i dont use the straps as pulling them is too hard on my upper body. but i can usually find an alternative way to get the stretch i am looking for.

i too feel like an 80yo exercising adn i havent been able to exercise my upper body much at all for 4+ yrs. I am really hoping to find a way to do more w.my upper body.

I bought a Pressure Pointer {like a tcane} but decided I liked the various sizes and firmness of balls better.
tennis ball, dog ball, even tried a golf ball

Yes the problem with the canes is kind hard on the arms..