Fix Rhomboid Pain (Mid-Back & Shoulder Blade Pain) 5 Self Treatments That Work
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- Опубликовано: 17 ноя 2024
- Fix Rhomboid Pain (Mid-Back & Shoulder Blade Pain) 5 Self Treatments That Work
RUclips Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob and Brad demonstrate five self treatments to fix your mid-back and shoulder blade pain.
Interested in learning about the products mentioned in today's video:
1) OPTP Pro roller standard density foam roller- 6": amzn.to/2GrezI4
2) The Backpod - Premium Treatment for Neck, Upper Back and Headache Pain: amzn.to/2Ui7w9s
Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined. We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link: www.amazon.com...
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I swear, every time I have certain pain in my body, you guys come out with a video for treatment on the exact pains I'm having that same week! It's WILD
Wow! It is like our computers and phones can read our thoughts!
@@jacquelineshelagh because the computer does read our minds. Check out Rob Braxman Tech on youtube
Wrap your phone in a few layers of tin foil. Think of something like a random holiday to a unpopular place unwrap your phone talk to people about that holiday and I guarantee you will see holiday to that location in your browser adds no lie walls have ears 😉
I love my phone for this.
Better than any exercise class or doctor. People like this on here have been amazing during lockdown and continue to help us so much. They are amazing.
Big thank you. 😀 ♥️
Ha! It could be because I have all the pain and problems B&B address. Welcome to 68. (Don't give in.)
I never thought I would have a horrible back pain. I had an mri and had multiple problems. I had a great surgeon that did a fusion in l 4/5. He said I had arthritis, so may not help pain, but keep me out of a wheelchair. I have horrible back spasms, rhomboid pain, middle..everywhere. I am going to watch every video again on back pain. Thanks guys
I kind of imagined bob and brad lived together like Ernie and Bert from sesame street 😄😁
No way! I literally just commented that they Somerville Muppets.
Yes! Bert and Earnie!
That's it!
I was thinking the old couple was wrong but couldn't remember half of the Muppets cast.
Close your eyes and its them!!
They seem more nasaly and excited today. I think it's the mics.
LMAOOO!!!! Perfect!! I'm always going to imagine them being them now haha It's going to be hilarious when I do watch Sesame street with the kiddos now lool "W is for?" LOL 😂
🤣😂🤣😂🤣😂🤣
🤩🥸😎😂😂😂
excellenttttttt hahahahahaa
3:49 Exercise #1 A - W’s
4:15 Exercise #1 B - W’s against a wall
4:22 Exercise #1 C - Angels
5:22 Exercise #2 - Foam rolling (around 30 seconds)
6:03 Exercise #3 - Passive foam roller stretch
6:58 Exercise #4 - Tennis ball stretch explanation
7:22 Exercise #4 A - Standing tennis ball stretch
7:59 Exercise #4 B - Tennis ball stretch on floor
Thank sir, your a gentleman and scholar!
Thanks!
Thanks Sam. appreciate. W's Helping. Yay.
Thanks for the breakdown 🤪 🙂
Are you skeleton sam?🤣
I developed rhombus pain a couple weeks ago with no pain relief until I remembered Bob & Brad videos. You guys come through for me again!!! You guys are the best, thank you!!!
I love you Bob and Brad! You got me through my slipped disc and piraformis sciatica (at the same time). When it felt like I was going no where and now this after many physio consultations had for me nowhere. You guys truly are brilliant, I hope you know how many peoples lives are drastically improved through your videos and treatment!
As folks continue to #WorkFromHome now into year 3, and more employers refuse to accommodate employees in their home offices, we are seeing an increase in mid back discomfort - long periods of sitting in poorly designed chairs - being the culprit. Once gain Bob and Brad become my go to for recommendations for my clients! Thanks guys JESleeth Fellow Physiotherapist
Literally just prayed for this pain to go, bam you guys post this video! Thanks you both are the best 🙏🏼💪🏼
Bro I couldn't bench press for months because of this injury
Me too. I need this video. My pain is horrible !
@@harrismichael6738 same here bro 2 months into this pain now hope these exercises help
@@divyamsharma5198 did it help
Miss you Bob ❤ sending healing vibes your way
We appreciate your continued support and thoughts!
Thanks guys. Woke up with horrible pain after my Ashleys furniture bed collapsed for the 15th time.. You guys are a blessing
These are my real doctors..i had ankle sprain and now am healing so well with exercise and instructions!! Kudos to these guys
I agree
Kaiser just gives pain killers and treats you like shit
Thanks Bob and Brad. This video really addressed the pain that I've been having for years. Keep up the great work. You guys are awesome.
Karen, did it get fixed with the exercises they showed.? I am in despair over this pain and am wiped out in th a, after a couple of hours.
How is your pain now
Once your rhomboids are warmed up and the pain has calmed down, work on strengthening them. Dumbbell rows are pretty good for that, but make sure to retract the should blades at the beginning of each rep.
What are dumbbell rows and not share what retract the blades means though I think I will know it once I know what a dumbbell row is exactly. Thanks for your post.
@@annatatar4253 basically think of a rowing motion but you are using dumbbells and you are leaning forward slightly. Google "tripod dumbbell row" for video examples
You guys are the bee's knees. You really helped me with my sciatica, back around 2017. I thought that was coming back, but it was this mid back issue, mainly on the right. So far the W's / angels, & the ball in the sock while against the wall has really started to help. I'm a designer so I sit at a computer all day. Thanks much!
I’ve been watching this and doing these stretches. I’m so glad I can breathe deeply now. The pain from my rhomboid was getting so annoying. I’ve had it happen while literally just walking, sleeping awkwardly, or working. Idk maybe I’m just old now
I saw another video that mentioned the W stretch. I start to hunch over working at the computer all day and was getting the worst pain constantly but just a few days of the W stretches and I can already feel a difference. You guys are awesome!
You guys fix the broken heart as well… God bless you guys
The fact that I just found this channel and ended up subscribing after seeing the intro. I love this energy
The theme song is what got me, too
I have had humped shoulders since childhood. I am now 71 and have lots of pain on that left side. Thanks for the info guys.
Rhomboid pain has been giving me so much trouble lately! So glad you released this, and I’m so glad you’re no longer in that all white void :)
i just started having the pain in my shoulder under my shoulder blade. I watched this video and went home and got my foam roller and boom, popped me back into place, no pain anymore! LIFE SAVERS!
Wow! These are so simple, yet so effective. My back pain is gone. I like your down-to-earth style-- Thank you!
I always trust these guys. They’re factual, funny, quirky and not annoying with unnecessary info ☺️
You are amazing.... I've been suffering for 2 years, till now no diagnosis!!! I hope I can meet you one day to have diagnosis and treatment
I agree-praying this helps me too
Been using the tennis ball technique for 25 yrs and it has saved me from a LOT of back problems.
Glad it’s helped!
You two gentlemen just solved my back issue before my half marathon! Thank you!
Thanks you 2. It worked, and rediscovering the skipping rope ( 50-100 skips at a time) helped tremendously!
Experiencing this right now doing a new physical job. It's so bad that it's effecting my job performance and I am trying to figure out how to iliminate the issue. Its mostly on my left side and have been using ice packs after work...every day which only temporarily helps. The problem isn't getting any better. These excercises give me hope. I'm getting busy on this therapy immediately!!!.
One of my worst pain spots!!!
Thanks this is exactly my problem but it will take a lot of work to fix it I think,
That nonchalant comment about costochondritis has changed my life. I was told by multiple Drs and PTs that this alarming chest pain/inflamation just mysteriously happens, and to just take some aspirin. But knowing now that there's a likely connection to my back?! The pain isn't gone, but there's already such a wave of relief. Thanks Bob and Brad!
(Now to figure out what's going on with my hip...)
I need Drs like u in my life. My spine is begging me a way to get help. When I heard about the breathing part. I gasped. Been to ER a few times thinking I was having a heart attack. But vitals were fairly normal. It's been scaring me ever since. After hearing tonight. I'm calmer. TY so much for taking the time to b goofy and share, very important information. I'm almost in constant pain in my mid back. Due to an bike crash. The pain has come back to haunt me. Its horriable.
THANK YOU BOTH so much!!! I have been waking up for a looong time with a painful left arm and numbness in the left hand and yesterday I bought a can of tennis balls. Last night I did all these with the tennis ball in a sock (it was painful and had a lot of knots around the shoulder blade). Also used the 6 inch roller. And for the first time, I woke up almost completely free of pain (and numbness)!!!!!
-Wishing you guys all the best from Puerto Rico!!!!
Thanks guys! I have this exact problem right now. Will be doing these starting now.
Thank you, Bob and Brad. The W against the wall really relieve the pain at my shoulder blade.
I've been waitinf for a video on this for 18years!
“We can fix anything but a broken heart” hahah
That can only be fixed by a true love 🧡
@@Travelxprience Not in my experience. Before getting involved, do a comprehensive background check, become aware of the calibre of his/her friends, ask his/her opinion about contentious issues, including charitable organisations, racial issues and foreign aid. Enquire whether they have any pets and how they feel about domestic animal companions. Ask how much volunteer/charity work he/she has undertaken and with what organisation. Ask "In what ways do you think you could improve yourself to become a better person?" and watch the immediate facial expressions, body language just before they give their verbal answer. Undertaking due diligence and a thorough background check can save SO much disappointment, heartache and regret. PREVENTION is so much better than cure.
@@ddoris4118 Thank you very much for your kind advice but my intention was not to hurt anyone's feelings. It was just a formal answer. I shared my experience.
First day of using the tennis ball inside a sock and rolling against it on the wall-and I’m SO MUCH BETTER. Thanks so much.
Your videos always hit home. I have compressed vertebrae C5 C6 and T3T4 and have had paid between the shoulder blades for 50 years. Looking forward to trying these exercises.
Such a relief to be able to watch these videos. They help tremendously. Thank you Bob & Brad for sharing.
You guys are my go to for all my aches and pains. Thank you for all the great advice.
This is excellent advice for helping with upper back pain in the muscle and hopefully it will help with the pain in my right latissimus dorsi! It has been really hurting lately. Thanks 😊 I have been watching 👀 you 2 since my last disc herniations, in my lower back, last year. Your the best!
God bless you guys. These exercises are making my bad feel better.
GREAT! How helpful! My back says thank you to you both. Greetings from Spain
I found the W’s really helped especially for pain behind the shoulder blade. I just wanted to say thank you for the video. In just two days of doing those exercises I no longer have that pain behind the shoulder blade.
Oh my god!! i suffered from this pain since 6-8 months and saw this video and did that W exercise and it worked just unbelievable
Thank you so much
Thank you very much. I have been having this problem for a long time; it comes and goes. Only today I decided to search for a solution online.
I will try the tips you game me and see if the pain goes away.
Laying on the long foam roller in a cross is gold. I also do my chin tucks in that position.
yeah that's why jesus never had any spine problems
@@john_smith_john I think about Him then 🤗✝️💕
Do these guys know how funny they are? Videos are informative but they're banter is what does it for me. Keep up the great vids gentlemen.
Much appreciated
Thank you so much my shoulder blade was so sore and I had to work with it yesterday so I felt instant relief after doing these especially the tennis ball ones
Thanks for this video, I'm going to try these out , I just developed some pain in that area over the last 2 weeks and haven't found relief yet..
You both are great teachers. I’m hitting the notification bell. Looking forward to more videos.
The W shape , gave quick relief to my lower shoulder pain / discomfort.
Thanks so much.
Can't thank Bob and Brad team enough. You guys helped me to relieve back pain which I was suffering from since past 6 months, I had started developing Chest pain due to this. Within 1-2 days of doing the exercises you told, I have started feeling relaxed and yhe chest pain also reduced a lot. I had to stop my workouts due to this pain but now I am hitting the gym again, so thanks a lot again❤️❤️
@Gracie Yes. I didn't had constant pain in my chest, but when it started, breathing was painful for me.
@Gracie Pain occurrences have reduced considerably. I ignored static stretching after workouts, so I am doing it once after workout and once before going to sleep at night. This routine has benefitted me immensely. I cannot say that my pain is gone but it's much better and tolerable than what it was a while ago.
@Gracie basically, targeted stretches for major muscle groups like pecs, delts, quads, hamstrings,etc. I learnt these stretches from my trainers, Bob & Brad's videos and few of them from AthleanX youtube videos (only those that suited me).
Man I was feeling back left side my chest all the way to my lower back I have only been doing this for couple minutes and feels better hopefully it works
Thank u both i woke up w pain on my shoulder blade n yes posture, i work on the computer 12hrs a day 6 days a week. U guys rock.
Love these guys!! I have found the tennis ball method to be very effective. One other tool that works wonders for me is the theracane. It's a godsend when my rhomboid muscles get sore.
A Sock!! All this time I was driving myself Nuts trying to hold that ball in place!
Thank you! I could feel immediate difference!! wow!! :-) twisted wrong The "W" exercise stretch is fine. The Angel made a huge difference!! Thank you guys!! So much. Amazing. Awesome.
thanks for sharing these tips for free
My pleasure!
I typically use the corner of a wall or the frame of a doorway with a sharp edge and drive my body weight into the muscle and work the muscles that way.
Love you guys. You’re really helping me with some physical therapy from a surfing injury. To return the favor: a tilted rectangle is a parallelogram. A rhombus is a tilted square! 🤪
You guys are geniuses. So grateful for this video. Thank you!
Thank you so much , My left back shoulder blade has been really bad I sure will try these work outs for it
You guy's are seriously the best dudes on RUclips
thank you so much for this!!! the W thing is already giving me some relief. i haven’t tried the tennis ball yet but i am about to. i appreciate this very much.
hey cutie
im about to start physical therapy today for this type of pain, your videos have helped me manage it while ive been waiting for my appointments :)
GDAMN every pain I have YOU HAVE A VIDEO FOR!! I'm back again because I'm still falling apart in various places and positions.
Great! Happy to help :)
Thank you, thank you!!!! My romboid pain was killing me. I started doing the W, angles, and ball in a sock techniques and wow what a difference. My pain is much better.
I love Bob and Brad. They are so informative and help save people so much money. You get the same information from them that you would from someone who would charge you hundreds or even thousands of dollars. Keep uploading every day! Thank you so much for all you do! All good vibes
Irrelevant but you look amazing
It's nice to see Bob again.
We think you two are the BEST too!
THANK YOU! doing these along with you guys has already made my back feel better today!
This is my current problem that I have since I was in a car crash and had a neck problem for months and now this
@@j_ke thank you 💚 actually it work a lot :)
@@catazamora1910 what did you do I got in a 4 weiler wreck three days ago what helped you
@@juangonzales8928 rest at the first month and if you do sport, start slowly although you don't feel pain. And everytime you feel pain stop, and beging slowly again. However you must be consistent with exercise to have muscle in you arms and neck. Finally I would say work on your posture and elongation
This helped me so much. Thank You. I don’t understand why it takes my breath away when I stretch. It’s like I gasp in pain and can’t breathe. But shortly after I feel like I’m going to throw up. Anyone have suggestions as to why I feel so sick with this tension. I do hunch over a desk and lay my head down at work to watch my cellphone shows 6hr shifts.
I had pain at the same area... and I’ve applied “Methyl Salicylate Balm” for almost 3 to 4 days and now I’m relieved 😌
You guys can try that... results are super fast
@@user-hr2tu5yr1i Yes yes! it feels hot in the initial 10 to 12 minutes...
Thanks Bob and Brad on giving us the tip on getting the back pod. I got mine after seeing your videos. It’s actually very affordable compared to devices like a Plexus Wheel or many of the high tech foam rollers. The back pod really works. My biggest tip on using it is take it slow and easy and over time build up with deeper stretches on it. It’s crazy how I spent all of this cash on different rollers and devices but something so simple like a Backpod works for mid back pain.
I bought the back pod, just started using it, am really hoping it helps since my rhomboids are seriously pissed at me this week! Physio and chiro have helped, but I know I need to self manage as well.
I’m from Glasgow Scotland and you’re the best - helped me so much- and I believe have prevented additional surgeries 😊❤️
So glad! Brad
@@BobandBrad so nice of you to get back to me - been doing the W stretch today ❤
Thank you,I will definitely follow your teaching.
These guys have saved me a couple times now
tennis ball stretch cured my pain 90% only in two days.....thanku..
thanks for the help, I have shoulder blade pain for 4 days
Hi Bob and Brad - thanks for such a perfect video. My rhomboid is the best it's felt all day. Love the humour - you've got a subscriber. I like the range of tools you show - I've got a small foam roller and trigger ball. After trying the exercises I heard a few cracks. Thank you so much and I'm really glad I've found your channel.
I didn’t have a tennis ball or lacrosse ball so I used this toy ball and helped so much still hurts a little but relieved the pain to where it’s bearable thank you so much and that’s just after the first time of using it
Bob and Brad, thank you for showing these exercises. I woke up this morning with all my muscles hurting. At least the upper back tension has been released. Now I continue with the lower back. The tennis ball was good when pressing it against the wall with my back. On the ground I used a roll of about 40 cm lenth. Thus the pressure onto the back is distributed. Later I might evtl.try the tennis ball, but another day. Greetings from Germany!
Thank you , you guys reduce my back pain.
You guys have saved my life many times. I appreciate your knowledge on the human body and anatomy. The comedy is great as well 😆
I looked this video up. I've got pain in that muscle by my L shoulder blade. Thank you! ❤️
Thank you so much, I have a knot on Mid-Back I mean it's so painful this helped thanks.
I’ve been experiencing a muscle sprain and the pain has been unbearable for the past week and a half I do the W since I don’t have any of the equipment, I did the W a few times today and I can actually breathe without pain. My general doctor just gave me muscle relaxers, which did not work, and my insurance is pending for physical therapy and I just can’t wait so I googled, Found you guys and I’m so happy. I hope it last.
Did it last ? :)
I have been dealing with this pain for a couple of years now. I'm in medical school and sit in that exact position you described multiple hours a day. And I have been using stretching (constantly leaning my head down and to the side) to try and alleviate the pain, but it wasn't working long-term. I finally got a tennis ball and have been using it to rub out those areas you mentioned in the video. That has definitely helped. Going to add in the W's to try and strengthen the right muscles and hopefully get back to entirely pain-free days. Thanks for a great video! Will be coming back in the future :)
holy crap. You described my story (except medical school...GO GIRL!!) and I WILL DEFINITELY try the tennis ball. Can you explain in more details how to use it?
@@Myleanfitness I use it the way he is using the ball at 8:40. I put it on the ground then lay on top of it and then slide back and forth to get it in the right place. When it hits one of my "trigger points" it's pretty painful, but then I just hold there and continue to apply pressure until it "releases" and you'll feel relief! Hope that makes sense!
@@stephanieerickson5890 yesss THANK YOU !!!
@@Myleanfitness is breathlessness one of the symptom as well?
Will you please tell.. what to do for painless nights
i just tried the tennis ball idea and it has relieved my pain..... unreal! Thanks for the content!
Thank you so much. This exercise helped me a lot with my should blade problem. Thanks a lot folks 🙏
Great to hear we could help!
Thank you gentleman…. im in horrible pain…. these help.
Omg thank you soooo much !!! I was at work with a pinched nerve or something and using this technique saved the day !
Bob!! I’m so happy you are back!!
Similar ISSUE WITH MY BACK..THANKS FOR SHARING THESE HELPFUL TIPS..APPRECIATE YOUR HELP...DAVIN FROM INDIAN BOMBAY.
I’m so thankful I came across your videos You have helped me so much! Thank you for explaining things in detail and demonstrating. Please keep making videos. I love watching you guys!
This is my 2nd favorite video, TFS Bob & Brad
I hope Bob's doing well I've seen your recent videos but I had to tell you you guys are awesome I've been having back pain for a week now where it just pinched so bad and I use the roll technique from this video and it popped and the pain is gone. Thank you for being of service to your fellow humans you're awesome
My favorite sore spot!