If you don’t feel or hear a pop in your shoulder blade right away, try repeating up to three times on each side. You can also add a bit of force with your pulling arm if needed, but never yank your shoulder to the point of pain or you’ll risk injuring your muscles and joints. [4] X Research source
If this doesn’t pop your shoulder blades, try increasing the diameter of your swing. However, be careful not to push it further than is comfortable.
This method requires some range of motion in your shoulders, neck, and back. If it feels painful, skip it and try something else. Do not lean back further than feels stable and comfortable. If you don’t feel a pop or crack at first, try arching a bit further or slightly walking your hands up your back.
Many people will feel a crack in their shoulder blades as they raise their arms, but you may need to hold the stretch for up to twenty seconds before you feel a pop. If you’re unable to interlace your fingers, try holding a long pole (like a broomstick) with hands shoulder-distance apart. Slowly raise the pole overhead, keeping the pole parallel to the floor. [8] X Research source
You should feel a stretch in both shoulders, but are more likely to crack the lower shoulder blade.
To deepen the stretch, gently press your arm and knee into each other. However, if you feel sharp pain in either joint, ease up the stretch and rotate back towards the center. This stretch can help you crack your entire spine as well as your shoulder blades.
If you’re struggling to crack your shoulder blades from a standing or seated position, this can be a better method. Make sure to lie on a padded surface, like a carpet or yoga mat, to protect your spine.
This method can be risky if performed incorrectly. Make sure to continually communicate about your comfort level and ask the other person to stop right away if you experience any pain or discomfort. Stop and try a different tactic if your shoulder will not crack after a few attempts as this method does not work for all bodies. To make sure the other person presses down at the right time, try to breathe loudly or ask them to tell you when to inhale and exhale.
Chiropractors are licensed healthcare professionals that specialize in the skeletal system. They are trained in manual therapy, including spinal manipulation, to improve joint motion and function. [13] X Research source During a standard session, your chiropractor will use techniques that range from stretching and sustained pressure to specific joint manipulations (such as cracking), usually delivered with a quick, gentle thrust. [14] X Research source
Consider deep tissue massage, which works across the grain of your muscles, or Swedish massage, which works with the grain. Both can help crack your shoulder blades and relieve tension, stiffness, and pain. Massage therapy may also help you avoid similar strains in the future, reducing the need to crack your shoulder blades going forward. [16] X Research source
You can dislocate your shoulder by overextending your arm (when throwing a ball or reaching for something, for example). Dislocations can also occur due to a fall, collision, or strong force (like a car accident). If you have a dislocated shoulder, you will likely experience intense pain, decreased range of motion in your arm, swelling, weakness, numbness, and tingling. You may also notice that your shoulder is visibly drooping or otherwise out of shape.
