Fascial Release of Serratus Anterior and Pec Minor
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- Опубликовано: 3 дек 2019
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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses how to get rid of chronic upper back/scapular pain.
Often times, upper back pain is the result of irritation of the rhomboid minor and rhomboid major muscles. These muscles pull back or retract the scapula. The rhomboid muscles can be chronically irritated due to fascial adhesions in the serratus anterior and pectoralis minor.
The serratus anterior and pec minor are antagonist muscles to the rhomboid minor and rhomboid major. They protract the scapula. Fascial adhesions in the serratus anterior and pec minor cause the scapula to pull into protraction. This irritates the rhomboids causing upper back pain.
Dr. Joe demonstrates how to perform fascial release work on the serratus anterior and pectoralis minor muscles. This release work will result in less stress on the rhomboid muscles and therefore less pain in your upper back.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
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had this problem for 2 years. been to 6 doctors, everyone tried to work on the back, not one of them thought about anterior serratus. This man is a legend! Thank you so much
Glad I could help my friend! Good luck!
5 years of pain and physical therapy and chiropractors and massages. Not one of them ever thought to touch this muscle or even mention it.
Yeah right never thought of it, healing you makes you no longer their patient. This guy is an absolute legend we can agree 100% on that!!!
@@T.Rose_official you would not be their patient anymore =] Why would they tell you or fix you?
4 years, osteopath 3x, sports massage 3x, chiropractor 3x, acupuncture 30 times, 7 playlists full of exercises from RUclipsrs and FINALLY I see this. And this video is 4 years old. This pain was obviously a life lesson I had to learn but thank you God and thank you Joe
Happy to help! Good luck!
I had a chronic neck and middle scapula pain for 3 years, 4 physical therapist and 2 doctors no one ever considered the serratus. Just doing this for 10 minutes i feel a awesome reduce of stiffness and pain. Man, thank you so much
Happy to help!
Docs told me about ten other things and not the seratus .a neurologist found the problem in seratus three years later. After I was on two year waiting list to see him and doing the wrong more destructive physio for wrong diagnosis from no good doctors...all the doctors treat me horrible like I'm faking it all .I feel I'm gonna give up because no one actually cares or wants to help .they will give me new super pills like gabapentin and Lyrica that's destroying lives.and new super drugs but I can't get actual pain pills much .they are told to give out what the newest super med made for twenty ailments with worse side effects ..I'm sick of the doctor world they really don't care at all
Seen 7 physios osteopaths etc been told I need a cortisol shot… followed this routine for a week and it has already topped the best I’ve felt in both pain and movement In 3 years. Finally able to train bench once again as my shoulders can protract well enough.
So glad I could help my friend!
13 years freaking 13 years of this pain, after 14 chiropractors, 2 osteopaths, 6 physios and 5 massage therapist spending over $20,000 with treatment, equipment and therapy I've just found the cure. Life had been a hell of journey. Especially because serratus anterior affects your breathing so I had breathing issue(COPD) all this time which affected the healing o my lord why did it took so long for me to figure this out. Thank you mate for clarifying
Happy to help!
Thank you very much Dr. Joe. This has been a game changer for me! All the best
Great to hear!
Love your visual of the scapula , showing the muscle pulls. Will be making one to show my patients
Glad I could help!
Been searching all over the internet to find some info on releasing this muscle and your video is by far the best!!
Happy to help!
Awesome, thanks! Such a great release and sense of relief on my shoulder after these exercises.
Great to hear!
Same testimonial as everyone else. Been to doctors etc always knew it was something else. This is it!! Much gratitude for this video🙏🏼❤
Glad it was helpful!
We need more persons like You sir. You are an excelent teacher. The best i ever see about this sicknes
Thank you Mariano! Glad I could help.
So good explanation, and especially the way that you showed how we can take care a ourselves
Thanks Marisol!
trying to figure out an ongoing (5 years +) shoulder prob myself after many tests and specialists failed to help, not recovered fully yet but just want to say thank you for these videos, you give just the rite amount of information needed without bombarding us with overcomplicated terminology and its easy to tell that you have real world experience, not just that from a textbook like others with such videos . thanks
Thanks Harry! Glad I could help my friend!
This is some of the best stuff! I was recently massaging under the chest and arm pit area because of discomfort but this takes it to a whole new level!!!!
Happy to help!!!
You put out some really good vids. I’ve been mentioning this channel on different forums I belong to.
Thanks! I really appreciate it! I'm trying to build up my channel so that I can eventually put out 2-3 videos per week instead of just one.
You’re a life-saver, this is exactly what I needed
Happy to help!
Fantastic video. Very helpful and detailed explanation. Keep hem coming.
Happy to help Herr!
You dont realize how much this just helped me. A posterior labrum tear/ surgery 6 years ago left my whole left side entirely tight to the point where i couldnt even run more than 5 minuted before the whole left side of my back cramped up. it became difficult to take full deep breathes because of the pain near my ribs and i thought nothing could help. went to PT for years and it didnt help, but this video helped me after just 1 day and im already starting to feel tons better. I could freaking cry this helped me so much. Definitely following and recommending this page to any and every one!
So great to hear this James! Glad I could help! Keep up the great work!
I had speculation I was having a pec minor issue due to my last chiropractor suggesting this could be the issue (but never giving much relief). My right scapula has always been crunching or popping and no matter how much I stretch it or others try to work on me or strengthen surrounding lat muscles, nothing has helped. I can honestly say your video has brought me more relief than any PT, chiropractor, or MD. You are so kind for posting this video. I owe you sir, thank you!
Great! Glad I could help!
Finally a video explaining this problem... Thank you
You're welcome!
Thank you!! for the past few years I had been dealing with some pain on my left pec which is why I switched to close grip bench press, and I was also having pain on my left rhomboid which always seemed bigger than my right one and I always thought massaging would fix it, but it never did. Recently I widened up my grip on bench, and felt my left pec was over stretching on the bottom portion of the lift, and my rhomboid still looked a bit swollen. Just started doing these stretches, and oh my I feel it!!! even my range of motion on the shoulder impingement tests improved after doing these stretches just once!! thank you!!
So glad I could help my friend!
AWESOME!!! Keep doing this wonderful job!! thank you
Thank you! Will do my friend!
This is amazing! Ive had this pain for over a year and have had xrays, been to PT, chiropractic, no one has helped with the pain in my shoulder blade and side of my ribs. One round of this helped tremendously! Thank you for this video, I’ll continue to do this and hope for long term relief!
Best of luck Kristine!
Oh my god thank you very much man,you helped me with my shoulder and my back pain,i owe you my comfort,im a student so once i get a job i will help financially,rhis is too good to be true
Awesome! Glad I could help!
Thank you I will do this, I've been dealing with this upper back pain for years.
Great! Keep me posted on your progress!
I don’t know how to tell you this but this video may have changed my life! Thank you so much. I can feel my right hand again!
Awesome to hear!! Happy to help my friend!
Thank you so much for this video. Been battling with this pain for 3 years now and I tried the exercises and felt IMMEDIATE relief. Definitely including this to recovery routine!!!
Glad it helped!
Hey just want to say this had Instance relief. Thank. You
thank you soo much i had this for 3 years and i tried many excercises but no use ... u are too good cant thank u enough. i had problem in gym because of this but had no pain yet my scapula was winging this worked for me instantly.
Happy to help
Thank you so much for this! I've had release work done on my serratus anterior before so I know how greatly it can reduce my chronic pain issues, but I never could work out how to do it on my own right when a professional appointment is unavailable. This will be a game changer in my physical health.
Glad I could help Evylyn!
Thank you so much. I did it and immediate release! I have scoliotic spine and forward head posture. Injured my rhomboids during yoga and now I finally understand why.
Glad I could help Diana!
Holy moly… this is great maintinence. I was diligent with pec release but my serrated anterior was definitely neglected. Thank you so much for this!
Happy to help!!
Thank you so much for the knowledge in today's age it's hard to find help. I've had this issue for 5 years. I tried this and I feel like I can get good rest at night it I will keep working on it. If pain goes away I will owe you my life
Good luck my friend!
Wow this is exactly what I was looking for. Have had this pain for over 6 months now. I've only focused on rhomboid muscle the whole time, which the pain radiates from. The exercise greatly alleviate the pain big time. Thank you so much, hopefully I can get rid of this completely
Glad it helped!
Thanks for sharing this release technique. My serratus/rib area spasmed and my pec/shoulder blades/teres/up to my tricep was very tight. My massage therapist worked on the same areas you are mentioning.
Glad I could help Manisha!
Very informative video , thank you very much for sharing ....if possible pl do video on scapular dyskinesia assessment and treatment
I'll see what I can do in regards to future videos. Thanks!
This is a new one for me, I always worked on pec minor as a culprit for forward shoulders, but never went in serratus anterior so deep in, and with the punch. Thanks. Interesting approach
Glad I could help Lucy!
@@OcraMedHealth thank you for answering and being involved!
No one can diagnosis the problem I have been having with my scapular pain. Found this video and and gave this exercise a try.
I noticed it took the “edge” off!!!
Thank you so much for making this video!
Happy to help! Good luck!!
omg thank you so much! as you were explaining i realized this is exactly the problem i have, going to try this!!!
Good luck! Let me know how it goes.
Outstanding information. After trying this for just a few minutes my shoulder mobility has improved and the tightness in my mid back has subsided considerably.
Great! Happy to help!
Man you are a life saver i took a deep breath on my right lung after 1 years thanks man ❤
Awesome! Happy to help!!
This is amazing!!! I always feel the tightness connecting my neck and the shoulder but didn’t know what it is and eventually it pulls my head forward hence a neck hump and rounded shoulder are formed. I thought it was tight jaw TMJ for a long time but now after watching your video, I understand that it’s the serratus anterior! Thank you so much it immediately released my left tight shoulder. Lots of ❤️
You're so welcome my friend!
I had exactly the same feeling. My teeth were grinding at night also and I was really tight in my upper back all the time. So I started to focus on my posture more and stretched out my pecs and release the serratus aswell. I am now pain free :)
This video is a blessing to so many of us that suffer from this vicious pain. I have been suffering for 9 years..no doctor (seen over 20), no chiropractor (seen over 5), no relief with physical therapy (did it for 3 years) as all of them targeted the wrong areas. Even voodoo Dr didn't work...joking! In any case, came across this video and doing these exercises have lowered the pain from 10 to a 2 in a week. I continue to work on the Serratus Anterior and I know I am right there at the end of the tunnel with this pain. Thank you so much Doctor, you have saved me from the most brutal debilitating pain.
So happy to help! Best of luck to you my friend!
I couldn't even move my shoulder. After doing these exercises, I easily turned my shoulder full circle. This is crazy
Awesome! Glad I could help!
I'm a massage therapist and I'm the only one I've run into who releases serratus anterior on a regular basis. Its one of the most critical muscles to release. I can just barely get up on that first rib with the tip of my thumb.
For those of you with migraines or slow lymph drainage this is the ticket.
Thanks for your input!
This makes so much sense, I’ve been having pulsing headaches and slow releasing lymphatic drainage and have the sinus pockets at a moderate level and couldn’t get it. The release of the serratus anterior makes it feel like your chest and scapula can’t be at rest. I’ve been doing it for the first time and can feel the muscle of the chest almost falling back into place, (hope this along with pec minor release finally can make my discomfort go away) 👍🏼
Awesome! Thank you so much this helped me.
You're welcome!
Oh my God! you're a game changer man, I've been having this pain on my shoulder, scapula chest and anterior serratus for a year, been trying all kinds of exercise, I just did this one time just now and voila instant relief from pain I'm having for nearly a year, you sir are an absolute gem and I can't thank you enough. Will continue the this and update.
Glad I could help!
Glad I got one of your tai chi balls. Very affordable and useful. You're the real deal.
Thank you! Glad I could help my friend!
Holy hell it worked! thank you sir!! I'll subscribe to you for more of these
Glad I could help my friend!
Ive been saying for years that these muscles were overstretched when I would see my therapists (multiple) and every time I was told to stretch them. I have such weak shoulders now too. I cant hold my arms up and out for more than 20 seconds without it burning and feeling super heavy. This info was worth the money to see a therapist. I will be getting the tai chi ball and bands from your store. Thank you.
Thanks Johanna! Glad I could help.
Dude you are awesome. That’s no joke. I’m committed now brother.
Thanks my friend!
i injured my shoulderblades while doing dips and lots of doctors lots of psychiotherapist cant relief mu pain but you do it in minutes while thousands kilometres away .I am very thankful to you and always remember this take care !
Happy to help! Good luck!
This is the missing link/stretch for my cerratus anterior that I've been looking for! I feel like I've been able to get SO close to this release for years now but I was just coming at it from the wrong angle. As close as I've gotten I don't think I ever would have thought of this on my own so THANK YOU! Whole new person is putting it lightly!
Glad I could help James! Good luck!
Wow, after just one try on the serratus, I felt my shoulderblade relax and then my chest open up. I have trouble breathing for years because of a tight chest and neck. I have anxiety and forward posture (lot of gaming and fiber crafts like knitting) and was thinking the shallow breathing I was experiencing, was because of that posture. So for a few days I have been trying to open my chest more, but it feels stuck. And after a bit of googling found your video. Immediately felt relieve and could breathe easier. But now that I am typing this it is getting worse again. So I will keep doing the release and get of my phone and tablet! Thank you so much!!
Keep working on it. It takes time to fix. Good luck!
amazing explanation!!!
Thank you my friend!
Thank you!!!’ I’m dealing with this terrible pain ..
Good luck!
i love your videos man, so well explained! awesome model also ;)
Glad I can help!
After doing this for just 3 days I already have a huge reduction in pain in my upper back and serratus area. Thank you so much!
You're so welcome my friend!
Did you do it everyday? Or every other day?
@@Sprint4serbia I did it every day and incorporated serratus pushups into my workout routine 3x per week. I still do the serratus pushups 3x per week to this day. Never get knots there ever anymore
@@jlew332 sweet. Been going to PTs for a month and no one thought to release this muscle. Such a nagging pain. Going to try to look into those exercises you said and keep releasing. I box and played golf maybe screwed it up and have forward shoulder posture
@@Sprint4serbia yup, same here. I went to PT for a winged scapula and rounded shoulders. While in PT I'd get a lot of knots in my serratus. He recommended the pushups, as well as strengthening my upper back and lower traps. It took over a year to get everything corrected, but it was worth it.
One tip I have if you're doing the serratus release to to not go too crazy and press down too hard. I definitely went overboard at first and was really sore. I found that using the ball for like a min on each side and then pressing on the more sensitive trigger points for like 30 seconds each was the way to go.
This video was very helpful. My serratus has been a hidden core component of my chronic pain. Its is so tense that I am unable to pull or stretch it with my hands or the tai chi ball. However, just holding the ball there tightly is already producing results.
Awesome. Glad you found a way to get some relief!
I would like to thank you… your video really helped me . It has already reduced my pain that I was bearing for almost two years. I’m a doctor and did hundreds of echocardiograms after which got this troubling pain in my upper chest laterally. I also have tingling and burning pain due nerve entrapment or what.I have only tried it for one or two times. I’m hopeful this will relieve me f of my pain fully
Best of luck! Happy to help!
Dude you just saved my ass been dealing with this for 5 years and you gave me a direction to start treating it properly ...it does burn but it's a good burn 🔥
Good luck!!
You’re the best!!! Thank you!!!
Happy to help!
Good video. I'd like to add that sometimes people have weak serratus anterior but can still experience what you described in this video due to pecs that are very tonic. Strengthening the serratus anterior can help in this instance as it will reduce some of the work the pec minor is doing. So strengthen serratus anterior + rhomboids and release pec minor. An overly tight pec minor will create a lot of issues, such as Thoracic outlet syndrome which can cause more issues down the arm due to artery and nerve compression
Thanks for your input!
Dr, this is exactly what im going through, for 2 years and i got the injury from boxing. will definitely try this. Thanks.
You're welcome! Good luck!
Think this is common in boxing. I've been a life long martial arts, boxing and wrestling guy. Have had this pain since I was a teenager and I'm in my early 40s now. I wish I found a therapist that knew their shit a lot sooner but better late than never! This helps tremendously. My shoulder, rhomboids, pec and traps didn't just crack, my whole torso seems to have "shifted" in a way I never thought possible! Thanks brother!
Just ordered a Tai Chi ball. I really appreciate the video.
Awesome! Happy to help! It will ship Monday.
Awesome tips. 😊🤗😃
Happy to help!!
I really hope this works. I think it’s been about 18 months of discomfort and it’s now really getting to me. I’m gonna give it a really good trial.
Good luck!!
Thanks a LOT doctor!
Most welcome!
Thanks a lot!
You're welcome!
You are awesome!!..huge relief 🤗
Happy to help!
Thank you so much for this video and what you do. I literally have been dealing with this for 2-3 years and because of it i have not been able to go to the gym properly. I feel like my shoulders out of place and broken. After watching your video and following the movements, it was an almost instant release. Doesn’t feel like a knot in my back CONSTANTLY, could also never take a full deep breath. Note, I’ve used foam rollers, my hands, trigger point tools etc on this same area with limited success. Self-Massaged every muscle from calf to forearm. think the cause was a bad cough few years back, i couldn’t sit up from the rib and neck pain. I absolutely could not figure this out. So thank you so much, you are a good human being.
That's great to hear! Glad I could help!
Wow, this is almost everything I'm feeling now. Finally! This doctor is brilliant!
Actually saving my life
Happy to help!!
I have been to two doctors and physical therapy trying to figure out why had such intense pain between my shoulder blades. They had me stretching my rhomboids and putting balls between my shoulder blades, but the pain has just gotten worse and worse. Now I know why. Thank you so much for posting this.
Glad I could help! Good luck and keep me posted with your progress!
It’s so fking annoying just when you think you’ve found a new one who will listen and not do the same damn thing as the previous ones you already told them about, they do the same damn thing!
Literally the definition of insanity! 😡
I have had upperback pain on my left side for 10 years, no chiropractor that i have been to and doctors have ever tried or mention that this is the issue. When i started to massage this area pain shooted to my back to the exact point where it hurts, ive massaged now for 1 week and the difference is night and day, Thank you so much for this information. I cant thank you enough.
Happy to help!!
How are you feeling now? Update
Thank you so much! This is the most effective treatment I've found for not only upper back pain but also limited shoulder mobility and associated pain. The past few months have been hell but this is helping no end after just two sessions
Glad I could help my friend!
Ive been learning about all of this by trying to understand why my body is the way it is. I started wondering if the area at the front of my shoulders was the cause to my back pain between my shoulders and neck, this just helped me so so much Thankyou!!
Now to work out the rest of my body muscles 😂
Thanks for watching Ebony! Glad I could help!
Thank you!!!
Happy to help!!
Bro it’s late & this saved my life & my night thank you !!!!!!
Glad I could help my friend!
Lacrosse ball on the serratus anterior for 20 seconds: Parts of it started twitching & releasing. Whole shoulder does in fact feel relaxed in an effortlessly retracted position. Odd sensation in medial inferior part of scapula and weakness in arm has immediately decreased. I would have kept trying to release rhomboids and made it worse without this video. Thanks a ton!
Happy to help!!
Thanks! Makes sense. I finally stumbled upon something like this when I foam rolled my sides. Suddenly everything felt great but it was only temporary and that led me to other things
Happy to help!!
@@OcraMedHealth is there a way to keep this at bay? Or just keep releasing?
@@trentwhalin9422 Once it is feeling better, keep involved muscles strong and perform periodic soft tissue work maybe once a week. Good luck!
Internal impingement ruined my college baseball career. Not one doc did any fascia release on either of those muscles. Thanks, I am excited for something new to try.
Good luck!
Doctor Joe, you are the best! Some amazing techniques here. I am suffering from widespread myofascial tightness and pain. After month and month of massaging my back with my trigger point cane with no success; I finally got a big release after working the chest & serratus anterior with your exercices. Wow! Thank you so much! A lot of knowledge.
Still some long month to go though. Have some major trigger points in the abs and neck region and some sore sore legs... Any tips for these areas? To be continued...
Glad I could help Ramy! I have several other videos for neck muscles, legs, etc on the channel. Check them out. Good luck my friend!
@@OcraMedHealth I have been scrolling around some good stuff! I need to get one of those tai-chi ball. Harder to find here in France! Any substitute of choice or maybe you deliver to here? Thanks again on the quality techniques
We deliver to France. Just requires additional postage.
Wow your like god for me sir I have this pain from 10 years and my life was very irritating because of this pain shoulder blade ,side ribs, shoulder elbow, chest all this area coverd by this pain and I visited more then 50 orthopaedic and physiotherapy doctor ,they all did MRI , pt, xray ,then they say this is muscle knot's we have to do dry needling and ultra sound up to around 10 days I also take that treatment no use hopefully god sent you to relief me from that pain in just one try this ball therapy 50% of my pain is gone and from 3 days I am seeing new world like without pain thank you sir thanks lot sir 😍😍😍😍😍😍
So glad I could help my friend!!
Dr. Joe. Thank you. My teachers want me to sort this issue out rather than go to a chriopractor to get adjusted. For a week, i have been in pain between the shoulder blades, on the right side. However, what seems different than what you discussed is the fact that it is super painful to stretch the levator scapulae, bringing the chin to the chest, getting up from laying down, sleeping. My right scapulae is indeed out to the right and depressed. Ill try this release technique
Thanks for your input. Keep me posted on your progress!!
Great video - if you have trigger points in the upper middle back will this help to relieve them as well? I know it’s all part of upper cross syndrome, do you think tight/weak lats play a big role in this back pain as well? Thanks!
Thank you, sir. It works. God bless you, sir.
Glad it helped
@@OcraMedHealth sorry to bother you, sir, but I have a question. Is there a chance that tight serratus anterior and pec minor could cause a dramatic decrease of pull ups number I can perform? Can't find the source of problem
very good explanations!!
is there any way to release the deeper spots from the serratus anterior too?
It's a tough area to get to because of the anatomy. I just try to do the best I can to reach as deep as possible. Good luck!
Thanks, boss!
My pleasure!
I been havig this upper Back pain for 3years it makes me crazy but i can fell that is geting a litle bit beter
Good luck my friend!
short head of biceps also pulls on the scapula adding more of that forward scapula
thanks God for finding you ❤
Happy to help!
Thank you. I used a foam roller on the side of my chest and seems to work.
Glad you found the techniques helpful!
My first time working on this. I have had a stuffed nose on my right side. It immediately released that too. I am so tender there. Thank you!
Happy to help!!
I hope this works. I tried the stretch and it feels a bit better. Could you do one on the muscles in your hips near your spine too? I lift a lot of products at work.
Check out the channel. I have some videos on the various hip muscles. Thanks for watching!
I'm gonna give it a try. I honestly just don't know what to do anymore, tried physical therapy, chiropractic, fascia release, pilates. What bothers me most is trouble breathing and whenever I go back to the gym and do push exercises it gets worse, especially on inclined bench press, when I feel a tingling in my back.
Good luck. Keep me posted on your progress!
An old hand injury, even a broken finger overtime can exacerbate the problem as it can extend through the arm into the shoulder, and onto other muscles. You offer good information to help out. Don't forget to check your Tricep for a knotted feeling, that has to be fixed too. The serratus is so over looked.
Thanks for your input!
I wish i had seen this video earlier. I have been suffering this type of pain for 4 years. I have very tight pec minor and serratus anterior. All the doctors focused on my back, none aver told me to strech my chest.
Good luck! Hope it heals quickly!
Can you please do a video on Costochondritis? The internet will thank you. Part of some huge pages that are in need of help and expertise. Chest stretching, backpod, and ribs are very complex
I'll see what I can do in the near future. Thanks.
Please try this it literally instantly helps
Glad I could help!
Full tare in t anterior serratus. Went unnotice for a long time. Pain in rhomboid made me see the doctor he recommended exercise and after couple weeks my back exploded into trigger points in my trap and knots all over my back. Big fascial adhesion around shoulder. Blades dont move. Told its myofascial pain . It has now spreas to the otger arm and face.
You need to find a good soft tissue specialist in your area. Look for a PT or chiro who is certified in Graston Technique. Good luck!