Fix Rhomboid Pain For Good (Shoulder Blade Pain)
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- Опубликовано: 6 июн 2024
- Here’s everything you need to know to fix "Rhomboid pain" for good: What really causes it. The 4 exercises that provide the greatest relief (& why). And how to prevent this upper back pain from coming back.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:12 What really causes "Rhomboid pain"
0:51 EXERCISE 1. Angled Retraction
1:59 Retraction alternative (for office)
2:35 EXERCISE 2. Lengthen Neck
3:48 Lengthening alternative (for office)
4:13 EXERCISE 3. Loosen Rib Joints
5:02 Loosen rib joints alternative (for office)
5:15 EXERCISE 4. Rib Extension
6:15 Rib extension alternative (for office)
6:29 Is your Pec Minor involved?
6:55 How to avoid the cause of "Rhomboid pain"
8:31 Other causes of Upper Back Pain
Videos mentioned in this vid:
The PEC MINOR RELEASE is the first exercise of this video...
The 3 Most Important Muscles To Stretch. (That You Probably Don't.)
• The 3 Most Important M...
WALL ANGEL type exercises help stretch (& reciprocally inhibit) the PEC MINOR and is shown in exercise 2 of this video...
Strengthen THESE Muscles For Injury Prevention & Better Function
• The 5 Most Important M...
Improve your upper back and neck posture with this video...
The 3 Ultimate Neck Hump Exercises… After 1 Year Of Trying EVERYTHING
• The 3 Ultimate Neck Hu...
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Rhomboid pain can come from several things, but by far the most common is either…
A. Referred pain from restricted, irritated spinal joints at the base of the neck… due to forward head posture or gadgets placed on the stomach.
B. Or from irritation of the rib joints in the upper back… due to positions that push the ribs forward and round the thoracic cage.
To fix these, we need exercises that focus on reversing those bad positions. Neck and upper back relief exercises that:
1. Retract the neck
2. Lengthen the back of the neck
3. Loosen the rib joints
4. Extend the rib joints
The best Rhomboid pain relief exercises...
1. ANGLED RETRACTION
For the first exercise we use something behind the mid back to help straighten up the spine, mobilise the spinal joints. We move on a 45 degree angle, over the towel or mat, and breathe out to mobilise the spinal facets joints at the base of the neck and upper back. It has the bonus of extending the rib joints nicely too over the towel.
2. LENGTHEN THE BACK OF THE NECK
Next, we lengthen the back of the neck to open up the spinal facet joints. This can be done against a wall, or on the floor…
Lengthening the back of your neck, and breathing out completely as we lengthen, increases space for the spinal nerves and reduces pressure in the facet joints. These joints can cause Rhomboid pain and symptoms down the arm. (‘Cervical radiculopathy’)
3. LOOSEN THE RIB JOINTS
To work on the rib component, we start off by loosening the rib joints with a side bending motion. This separates the ribs, mobilising the costovertebral joints.
4. RIB EXTENSION
Finally, rotating the ribs back fully helps to extend the rib joints that have been stuck in that rounded position. There’s several ways to do this (Thread the Needle, etc) but I find this slightly modified version of the World’s Greatest Stretch is easier for most people. The bonus here is that this exercise uses the Rhomboid muscle strongly, flushing it with blood, which helps improve any muscular portion of the pain.
Is Your Pec Minor Involved?
Just be aware that a tight Pec Minor is your enemy if you have pain in the Rhomboid area. A tight Pec Minor pulls the shoulders forward, which is bad for both the neck and ribs. So, a Pec Minor release and Wall Angel exercise can really help some people.
The KEY Is To AVOID THE CAUSE. (Important!)
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#bodyfixexercises #thoracicmobility #rhomboids
Which is you favorite exercise?
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
Can you help me
My back pain still 4 years
Can you fine for everytime
For shoulder blade pain, i do a machine that is like a pad in your chest and you grab a wishbone with your hands far away from your chest and pull it towards you, i put as much weight as i can possibly hold onto on it and use it to stretch real good
L PP🎉in
I want to cry. I’ve spent thousands trying to get rid of this pain and this video already has helped me more than anything I’ve ever done. Thank you 😭💕
It can be such a terrible pain. (And yet with the right exercises it can be surprisingly easy to fix) I'm soooo glad it's helping! Keep at it and I'm sure it'll get even better. 🙌
Amazing
Thanks a million for your videos. Been in continued pain for years, your exercises and stretches have been life changing.
Wonderful!! Great to hear! Thanks for letting me know!!
This was awesome. That’s an issue I’ve been struggling with for a very long time. It’s nice to have a solution to ease the pain
I hope it helps. Good luck with it! 👍
This is exactly what I need. That pain is there so often for me. I will try the exercises and posture corrections, thanks for the video!
A pleasure. Good luck!
I've experienced several issues over the last year, struggling at the gym and losing sleep from them. I can't turn my head to the left to look around, wake up in the night with neck pain, and am constantly conscious/paranoid throughout the day about my shoulder being rounded too far forward (making it worse by pulling it back too far). Additionally, I'm dealing with a deep burning pain in my rhomboid. Thank you so much, though. That one stretch with the head against the wall and chin down to lengthen the spine has (within 5 minutes of doing it) allowed me to turn my head left and released the tingling down my arm to my fingers. Thank you so much, doc!
P.S. This must be a rewarding job. You're quite frankly changing what many of us consider chronic pain
Thanks man! It is rewarding.
What you describe sounds like a classic restriction between C6 and T2 in your spine, so have a look at this video too... ruclips.net/video/0zcNvVnKjCA/видео.html
Thank you sooooo much! You are a light, keep shining brother!
Thank man!
These exercises and advice are excellent and reminded me that some of these are what my physio taught me years ago. Thank you for sharing and helping us fix our rhomboid pain!
Omg this truly works. I’ve been dealing with this pain almost a year. Thank you sooooo much!
No worries! Glad to help
This was such a great, clear explanation. Thank you!
You're very welcome!
Your original video was life-changing! I do the towel exercise frequently, thank you!
Thanks Alana
A truly wonderful content for RUclips.
Want to say thank you, helped me deal with the pain relief
Super glad to hear it Patrik!
Thank you!! I was in so much pain! But your exercise techniques did the trick my relief was immediate!
Wonderful!
Great video! Don't worry about it being longer - the more info the better! many thanks for sharing your knowledge to help people in pain
You're very welcome. Thanks for the feedback!
I was very happy to find your videos. I have had pain in this area for over a year, and since then have seen four chiropractors. Not only had I been sitting with poor posture, but was sleeping on my side incorrectly (thank you for demonstrating the wrong way of sleeping on your side, as that is exactly what I was doing every night!) The doctors I saw never addressed the root cause of the problem, and just wanted to perform adjustments, thus my problems continued. I asked one doctor for exercises, and was just given a list of neck exercises, which did not help. Since doing the various exercises you have demonstrated in this video and a few of your others, I am already seeing much improvement. I had to figure out on my own that the pain was coming from the rhomboids, and then searched and found your videos. Thank you very much for taking the time to explain this common problem is detail, as I'm sure you will be helping many others was well.
A pleasure Cynthia! I really hope it continues to get better and better.
Hi. How are you now? I have the same problems and suffering for months.. any tips?
@@imeldacordova7908 my problem quickly resolved once I addressed the root causes and corrected my posture and sleeping position, which were demonstrated towards the end of the video. No doctor I saw ever addressed that. I still do the stretching exercises now and then , but what has helped the most is continuing to stay mindful of my posture on a daily basis, so the problem doesn’t return. Best wishes.
Awesome. Thanks for sharing such a concise approach to this issue.
Glad it was helpful!
Thank you so much for these amazing videos! Your visuals and explanations make it so easy to follow and "get it". Thank you!!!
Happy to help! Thanks for the lovely comment
Thank you ...this has helped me understand why I get pain by my shoulders and how to fix it ....been doing it for few days and already feel a difference
Wonderful!
I love how easy you made this. You just fixed years of neck pain in just a couple of short videos. Thank you!! Subscribed!
So glad to help! Thanks for letting me know. Really makes me smile
@@BodyFixExerciseshello i see you from France . Is it thé trigger point ? I also suffer from that . Thanks you so much
very informative, been battling with neck/shoulder pain like forever, knew almost every exercise, but loosening rib cage? never though about that, literally did it together while sitting and watching
Probably the biggest part IMO
Thank you so much to watch your video few weeks ago and I done all exercise I saw, believe if I say no more shoulder pain,thank you thank, God bless you.
Wonderful! Thanks for sharing!
I just did some of these and the exercises in the previous video you mentioned for forward neck posture. My whole upper back feels softer and looser already, like the blood is flowing to places it hasn't been in ages. Thank you.
Wonderful!
This is the video that got me relief. Thank you!
Glad it helped!👍
The world greatest stretch modified version really helped me! Thanks a lot!!
Glad to hear it, my friend!
This was so great to watch. Thank you.
Glad you liked it!
The retraction alternative. WOW, YOU SHOULD'VE HEARD THE PAINLESS CREAKING GOING ON. Thank you so much. I will be trying to do these each day for my chronic pain.
😉🙌
I absolutely love your videos.
You are my hero, I now know why I keep getting this pain. I have been in pain for 10 days now, did your stretches and next day pain is almost gone, Thankyou
Wow! Good on you!!
As a Martial artist and Coach I am always striking and running Thai pads for athletes and this pain gives me hell a lot of days. I am going to try this at the gym today and truly hope I get some relief. Thank you for this!
Good stuff. The impact is probably jarring it. Hopefully with more mobility in the rib and spinal joints, you'll be right again after doing these for a while
Did it work for you @zach dancy?
Thank you!!! I am also very happy with the advice on how to change my posture and the explanation of the causes! 🙏💐🙌
You're so welcome!
Loved this video! Thanks for sharing 👁️🌟
No probs. Thanks for your comment!
I just bought a half round to use for this exercise! I can't wait to try it! I have chronic problems with shoulders, head, neck and the jaw. I look forward to doing this!
A half round?🤔
@@BodyFixExercises I think it is a reference to the half round foam roller. As if cut in half lenthwise.
Ah, ok. 👍
I think the first minute of the video explained everything, I am doing everything on the pictures very often. Thanks
Glad it helped!
This is very helpful and organized. Thank you!
Glad it was helpful!
I am grateful for these exercises, especially when it shows alternative is that you can do while seated. I have very bad knees out. These exercises will help. Thank you so much.
You're very welcome!
thank you for this video thats what i need almost a year i suffer that kind of pain i try this
Good luck with it!
You changed my life. Thank you.
Wonderful!
Very comprehensive! Thanks!
cheers!
Thank you for this, I’m doing this right now
👍👍👍
Thank you so much. I found your video. Helping me a lot
Great to hear!
Thank you. This is very informative and helpful
No worries!
Thank you so much for this video! Been dealing with exactly this kind of pain due to bad posture and these exercises and your explanation on causes really helped me figure out what not to do. Cheers!
You're very welcome!
i always do this, and it cracks my spine, good feeling
🙌
So glad i stumbled across this video. As a tattoo artist i spend a good portion of my day hunched over looking like a cookwd shrimp. I've spent the last 30 years fighting this pain to varying degrees of success so needless to say im looking forward to implementing these stretches into my daily routine. That along with correcting my sleeping position hopefully ill see some relief! Thank you
You could do some of the stuff in my posture videos too. I'd say changing your posture as you work is the key. I had to do the same thing because I'm bent over examining spines all day. Good luck with it!
Ive actually been told I've got some of the best posture in a tattoo artist that people have seen, but over the course of 4-6 hours I noticed myself slipping back into the bad posture routine. As aware as I try to be about it it just happens. Thanks for recommending your posture videos! I also noticed one you have about clearing sinuses, needles to say I've got that video saved as well. Finally, thank you for taking the time to read and reply with further advice. I'm sure you know that little bit of extra attention and care to your viewers is greatly appreciated and to me just shows your dedication to helping people. Good on you! Much success and happiness to you
Cheers man
Thanks for the very informative video!
Glad it was helpful!
Thank you for sharing this information ❤
God bless you
You are very welcome, my friend.
My gratitude for your guidance, I found my sleeping position mistake, and the helpful exercises.
God bless.
🙌
Thank you very much, just what I need! 🙂🙏
You’re welcome 😊
Thank you for these! I am saving this video and will be working on incorporating these stretches daily!
Good on you, Gypsy Belle!
Thanks so much for sharing ! I actuaaly have that problem !
👍 no worries!
Very good instructions. Thank you. 🙋🏻♂️
Glad it was helpful!
This is helpful. Got the same problem. Thank you
Cheers!
Great! Good to follow instructions. Thanks
You bet!
I love you for this.. liked and subscribed!
✌️💪🙌
Thank you so much for this! I tried all the exercises and will definitely continue to do them, as well as find a more solid and wider pillow to hug while I sleep on my side (biggest problem for me being the way my shoulders round/collapse in that position.. Ehlers Danlos Syndrome / hypermobile joints don't help at all).
You also made me realise that I never sit in computer chairs properly. I pushed my butt back into the chair as soon as you did it. 25 year habit of sitting on the edge of the chair and contorting my legs (usually one foot up on the chair and I use my knee to rest my chin.. oh god lol).
Knee to rest your chin? Yeah, not high on the ergonomic checklist, that one. 😉
At least you're more aware now. Good on you. 👍
i kept getting a reoccuring sharp burning pain from manual labor, right where that rhomboid was. i found that i could use a resistance band to pull it out by pulling one arm across the chest, the same movement in your greatest stretch.
recently ive started doing it with a dumbbell lying on the floor, lifting it across myself to my other side with a single arm.
i never understood why i hurt until i found this, thanks.
No worries!
Omg thank you I've had this pain literally half my life.
👍
Brilliant advice
Cheers!
These are fantastic! Thank you!
Glad you like them, Trent! Cheers!
So appreciate this, thank you so very much❤
You are so welcome
Thanks so much for this!
No worries!
Thank you so much for this. 🙏
You're so welcome!
Thank you sir! The office lengthening exercise is my favorite! Anything dealing like this feels so good! I basically sleep like 7:05. Bad, bad habit!
You can change your sleeping habits. I did. Just takes a while
In-depth video 👍
🙌
Thank you ..excellent explanation..
Thanks🙌
This is great thank you SO much!! 🤩
You're SO welcome!!
wow. it really helped me. Amazing.
Glad to hear that!
Great content! Thank you
No probs, Ryan!
Thanks for this video!
My pleasure!
Loved this❤
Cheers! 🙏👍
Thanks a mil. I have especially pain during long bus journeys, or driving in a car longer than 1 hour. At least for 2 years Iam no longer working in an office. But there is also another drawbacks.
Hope it helps!
Thank you doctor , i am suffering from this , god bless you
My pleasure!
Thank you so much, very helpful.
No worries! Glad to help
Feels great!
I agree! I love doing these exercises. Always feels good.
i bought a new Recliner couch and it was the worst decision i have made , Rhomboid pain started 1 month after sitting everyday .. now i am trying to get rid of it and fix my neck and back ! thanks for this video and i will try to do the exercises
Recliner catches are okay... if you just relaxing and looking at the roof 😅or are snoozing... but if you're watching TV or reading something then they create too much rounding of the mid back.
I noticed that your black pillow seems pretty firm. What type is it? I just discovered your videos recently and I'm bingeing them! Thank you!
Thank you so much!!
A pleasure
Muchisima gracias por compartir tan exelente consejos!! Yo sufro de constante dolor èn èsa parted y tambien en el cuello.😢
Un placer. Mucha gente tiene lo mismo problema.
Very good, doctor, thank you for recommending me.👍👍🙏
No worries! 🙌
Thank you !
No worries!
THANK YOU, I have issues with back last 4 months! I am on list for x-ray. I do desk job for 7 years, I have forward posture, legs going inside while walking. Right shoulder blades stiching back. I research last few months and get conlusion. I must strenght glutes, abs, rid off "gaming chair", sit less, do often breaks, exercise more. Nerve pinch are more often and stronger every time. I am only 32.. I watch a lot of videos but yours fit the best for me
I would add that I am tall almost 2m, 110kg and I must lose weight also. Furniture are made for people of 1.6m, sofa getting lower, car seat getting sporty (read shoulder forward) etc. Firm madrass at bed would be also great for back issue
It sounds like your are piecing together a solution. Good on you Josip!
thanks a lot doc
Thanks for the advice!❤
No problem!!
Very helpful 👍🏻✌🏻
Glad you think so!
Thanks so much your. Video help me a lot ,
Very glad to hear it helped!
This vedio is very useful to me. I have back pain too. Thank you sir watching from Philippines
Glad to help
Thanks for sharing impormision
👍
Thank you!!!
A pleasure!
Great video, thank you
Thanks AM!
Ive had Rhomboid pain in my right shoulder for nearly a year now. The pain is my wake up call most nights. It seems to totally ease during the day. Ill give these exercises a go.
Check this out. Sounds like your sleeping position might be the cause.
How To Prevent Rhomboid Pain: The Causes & How To Sleep
ruclips.net/video/hm3Sql0qc-4/видео.html
Thanks a million. 🙏
No worries! 🙌💥
Thank you so much
No worries!
Thank you so much❤
No worries!
thanks for the advice :)
No worries! 👍
Thank you for this
My pleasure!
Thanks a lot of this video very effective ❤❤❤
You're welcome 😊
Very nice good work 👍
Thanks Raja
I absolutely love the way you explain the causes and the treatment of painful muscles. Thank you very much.
Thank you! That's very kind
As J😅😊😊
Thanks!
And again! Wow! Thanks Kent!🙏🙏🙏
brilliant thanks
You're welcome!🙌