I am a female 20 years old. I have a major concern. Actually I have been stretching for exercising one month back and after sometime I experienced a little pain in my left shoulder blade area. I avoided it thinking it maybe normal. After sometime that pain spread to my underarm region of left hand and then to my left side chest region as far as I can explain. This does not affects me much when I am sitting. It affects me most while I am lying down. Specially when I try to turn sides while lying down I can feel the pain because of which my motion I limited. Also while getting up from the bed the pain is there. When I am raising my left hand I can feel the pain in my left shoulder blade region, my underarm and chest region of left side. I am really tensed. I am not able to understand how to explain this properly. I request you to please provide me with a proper information regarding this so that I can consult you people further if there's any problem.

Dr. Wajid MohammedPhysiotherapist2020yrs exp

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Hi lybrate-user. It seems your muscles got pulled while performing stretching and by ignoring the pain it got radiated to left side, but do not worry here I am suggesting you few exercises and a medicine which helps you recover from pain and relax your muscles. Exercises: 1. Prone lateral raise: the way you stand or sit shows how well your joints and muscles are working. Poor posture alignment can lead to problems like chronic back, neck, and shoulder pain. It can also cause muscle atrophy and weakness lift your arms up to your sides until your elbows are at shoulder height and your arms are parallel to the floor. Exhale. Keep your arms perpendicular to your torso and fully extended through the movement. When you?ve reached shoulder height, squeeze your shoulder blades together and hold for one count. Only your arms should be lifting up, nothing else. The goal is to isolate your upper back. 2. Front raise: lie down on your stomach on a mat or bench with your forehead resting down. Keep your feet shoulder-width apart. Have your arms straight out above you, fully rested, with your thumbs up in the air. This is your starting position. Exhale and then raise your arms up straight. Keep them fully extended without lifting your head off the mat. This is strictly a shoulder and upper-back exercise, so keep your torso and lower body glued to the mat. Squeeze the muscles between your shoulder blades as you lift up as high as you can without breaking form. Hold this position for one count. Inhale and slowly lower yourself back down to your starting position with your arms fully rested. Repeat 15 times. 3. Scapular extension: use a smith machine or an assisted pullup machine for this exercise. Have a seat on the floor and have your chest directly underneath the bar. Place your feet shoulder-width apart and bend your knees at a 90-degree angle. Engage your core and grasp the bar with your palms facing away from you. Pull yourself up, keeping your shoulders, torso, hips, and knees in one straight line. This is your starting position. With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise yourself up to the bar about 2 to 3 inches. Don?t row or pull yourself up. Hold this retraction for one count. Keep breathing, release the contraction, and come back to your starting position. Repeat 15 times. 4. Scapular wall slides: lean up against a wall. Keep a tilt in your pelvis so there?s no arch in your back. Your head, back, and butt should be pressed firmly against the wall. Leave a slight bend in your knees so your legs aren?t fully locked. Fully extend your arms straight above you with your palms facing away from the wall. This is your starting position. With your chest open and back tall, squeeze the muscles of your midback as you slide your arms down toward your shoulders. Keep your back and the backs of your palms, wrists, and elbows pressed up against the wall. You should feel a contraction right away. Keep in mind, this exercise is difficult if you?re tight or have bad posture. End when your elbows are slightly lower than shoulder height. Hold this position for one count. Inhale and then push your arms back up to your starting position without anything lifting off from the wall. Repeat 15 times. Take ace-proxyvon for three days once a day after food if pain is severe. Also apply ice pack or heat to shoulder area before starting exercises. Follow up if any. Thank you for being here.  

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