Content

• To step
• Method 1 of 2: Crack your shoulders yourself
• Method 2 of 2: Get help with shoulder complaints
• Warnings

The shoulder is the most mobile joint in the human body and therefore your shoulder blades can easily become tight or tense. Cracking the shoulder blades can help relieve pressure and pain caused by physical activity, poor posture, or a naturally stiff spine. Be careful when squatting your shoulders, as some medical professionals believe that squatting incorrectly or too often can actually make things worse. If you are experiencing persistent stabbing pain in your shoulders, don't keep trying, see your doctor right away.

To step

Method 1 of 2: Crack your shoulders yourself

1. Pull your arm across your body. One of the easiest ways to crack your shoulder blades is from a standing or sitting position. Start with your spine high and extend your right arm straight out in front of you, parallel to the floor. Cross your right arm across your chest, keeping the elbow slightly bent. Grab your right forearm with your left hand and gently pull it further over your body. Roll your right shoulder down to put more pressure on the rack. Hold this for 20 seconds and then switch sides.
   • If you don't feel or hear a pop in your shoulder blade right away, try repeating this up to three times on each side.
   • You can also add a little force with your pulling arm if needed, but never pull your shoulder to the point of pain or you risk injuring your muscles and joints.
2. Lean on a table with one hand and swing the other arm. Place one hand on a table at waist level to stabilize yourself and try to relax your shoulders. Let the other arm hang down to the floor and swing it back and forth (like a pendulum) a few times to see if your shoulder blades start to crack. If not, try swinging the arm in a circular motion, in a diameter of 12 inches.
   • If this doesn't make your shoulder blades pop, try increasing the diameter of your swing. However, be careful not to go beyond what feels comfortable.
3. Stretch your back from standing. Stand up and place your palms on your lower back (just above your buttocks) with all ten fingers down and your little finger on either side of your spine. First, stand up straight to prepare, then bend your spine backward, applying light pressure on your back with your palms. You can feel it cracking between your shoulder blades as soon as you lean back. Hold the position for 10 to 20 seconds and don't forget to breathe.
   • This method requires some movement in your shoulders, neck, and back. If it feels painful, skip it and try something else. Don't lean back any further than it feels stable and comfortable.
   • If you don't feel a pop or creak at first, try bending a little further or run your hands a little over your back.
4. Fold your hands and extend your arms above your head. Stand with your legs shoulder-width apart and your arms hanging at your sides. Next, fold your hands with your palms facing the floor. Slowly raise your arms overhead and keep your palms facing away from your body the entire time. Hold the stretch above your head, fingers still interlaced and palms facing the ceiling.
   • Many people will feel a crack in their shoulder blades when they lift their arms, but you may have to hold the stretch for up to 20 seconds before you feel a bang.
   • If you are unable to intertwine your fingers, try holding a long stick (such as a broomstick) with your hands at shoulder height. Slowly lift the stick over your head, keeping the stick parallel to the floor.
5. Stretch with a towel or exercise band behind your back. Start standing with your feet shoulder-width apart and hold a medium sized towel or exercise band in your right hand. Raise the right arm straight up towards the ceiling so that the towel or exercise band is running down. Reach your left arm behind your back to grab the other end of the towel or band. Gently pull up with your right arm (it's okay if your elbow is slightly bent). Hold for 20 seconds and repeat the movement using the other arm.
   • You should feel a stretch in both shoulders, but your lower shoulder blade is more likely to crack.
6. Work from a seated position and rotate your spine. Start by sitting on the floor with your right leg bent (knee up) and your left leg straight in front of you. Cross your right leg over your left leg by placing the sole of your foot on the outside of your left leg. Turn your body to the right, place your left elbow on the outside of your right knee and look over your right shoulder. For extra stability, you can place your right hand on the floor behind your hips. Hold this until you feel a stretch or creak, then repeat on the other side.
   • To deepen the stretch, gently press your arm and knee together. However, if you feel sharp pain in either joint, ease the stretch and return to the center.
   • This stretch can help you crack your entire spine as well as your shoulder blades.
7. Lie on your back and cross your arms across your chest. Lie down with your knees bent and your feet flat on the floor. Extend your arms straight up towards the ceiling and then cross your arms across your chest, trying to grasp the opposite shoulder blade. Lift your chest and shoulder blades off the floor slightly, as if you were doing a sit-up, then lower your back to the floor. Repeat this two or three times.
   • If you are struggling to crack your shoulder blades from a standing or sitting position, this may be a better method.
   • Make sure to lie on a padded surface, such as a rug or yoga mat, to protect your spine.

Method 2 of 2: Get help with shoulder complaints

1. Ask someone else to help when cracking your upper back and shoulders. If you're struggling to crack your own shoulder blades, you may have better luck having a friend or family member do it for you. Lie on your stomach on a flat surface and ask the person to put pressure on your upper back between your shoulder blades. Let them press down lightly as you exhale. If you don't crack it right away, take a moment to relax and then try again.
   • This method can be risky if done incorrectly. Make sure you communicate continuously about how it feels and ask the other person to stop immediately if you experience pain or discomfort.
   • Stop and try a different tactic if your shoulder doesn't crack after a few tries, as this method doesn't work equally well for everyone.
   • To make sure the other person is pressing at the right time, take a loud breath or ask them to tell you when to inhale and exhale.
2. See a chiropractor to align your shoulder blades if they are chronically stiff. Not everyone can crack their own shoulders, even with the help of someone else. If you often feel the need to crack your shoulder blades and are unable to do so, make an appointment with a chiropractor. Indicate that you want to crack your shoulder or upper back.
   • Chiropractors are licensed health care professionals who specialize in the skeletal system. They are trained in manual therapy, including spinal manipulation, to improve joint movement and function.
   • During a standard session, the chiropractor will use techniques ranging from stretching and sustained pressure to specific joint manipulations (such as squatting), usually performed with a quick, gentle pressure.
3. Make an appointment with a masseur to help release tension and pain. Massage therapists can help you crack your shoulder blades if you can't do it yourself. Massage therapy can also improve the range of motion in your shoulder joint by releasing tension in the surrounding tissue, lengthening the muscle fibers, releasing trigger points, and stretching the tendons.
   • Consider deep tissue massage, which is done along the tissue direction of your muscles, or Swedish massage, which is done along the tissue direction of your muscles. Both can help crack your shoulder blades and relieve tension, stiffness, and pain.
   • Massage therapy can also help you avoid similar tension in the future, reducing the need to crack your shoulder blades.
4. If you think you may have dislocated your shoulder, see your doctor. A dislocated shoulder means that the top of your arm bone has come out of the scapula socket. If you think your shoulder is dislocated, seek immediate medical attention rather than trying to move it back on your own, which can be very painful and cause more long-term damage. A medical professional can gently push the upper arm joint back into the socket.
   • You can dislocate your shoulder by extending your arm too far (for example, when throwing a ball or reaching for something). Dislocations can also be caused by a fall, collision or strong force (such as in a car accident).
   • If you have a dislocated shoulder, you will likely experience severe pain, reduced range of motion in your arm, swelling, weakness, numbness, and tingling. You may also notice that your shoulder is visibly slack or otherwise deformed.

Warnings

• If you think you have dislocated your shoulder, seek immediate medical attention.
• If you experience pain while trying to crack your shoulder blades, stop. Overdoing it or forcing it can cause damage to your joints and muscles, making your symptoms worse.
• Be especially careful if you ask someone else to crack your back or shoulder blades for you. Throughout the process, make sure to clarify what it feels like and ask the other person to stop immediately if you experience pain or discomfort.
• Cracking your shoulder blades occasionally can be helpful, but some medical professionals believe that daily cracking can wear down the cartilage, which can lead to pain and possible tears in your tendons and ligaments. If you experience pain from frequent squatting, try stretching your shoulders a little. If your symptoms persist, see your doctor.