How to Perform A Rhomboid Pain Release (TRY IT)
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- Опубликовано: 21 сен 2021
- How to Perform A Rhomboid Release (TRY IT)
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We have received countless requests for exercises for shoulder blade and upper trap pain, so we created an affordable 4 week guide you can do from home.
If the test in this video worked for you, then this guide might just be your best friend! bit.ly/3hNsAB9
If you're local, come see us in Costa Mesa, CA.
Shoulder blade pain can feel like aches/spasms of muscles under the shoulder blade and are often confused as being muscle knots or trigger points. Shoulder blade pain is treatable with exercise therapy, in combination with manual therapy. Often times resolving in weeks to months, depending upon severity.
When we wrote this description, we decided to interview a few people just like you who’ve had shoulder blade pain. They were nice enough to share their stories so we can learn from them.
Case #1
The most enlightening of the interviews was Becky.
She was able to successfully return to full activity (work, yoga, and sleep) after suffering from shoulder blade pain just like you.
Becky has been a nurse for the past 10 years. She works 5 days a week in the hospital, moving patients, charting notes, and educating her patients about how to live a healthy life.
She’s now fully capable of rolling patients over in bed, pushing wheelchairs, and going throughout her day without neck, shoulder blade or arm pain. Sleeps like the dead at night without the assistance of medication of any kind.
But she didn’t always feel this good…
10 years ago, Becky was in grad school when she started to develop light headaches. Most days were mild just a light throbbing ache around the base of her head. Other days her headache would wrap around her head, towards her eyes and travel downward towards her shoulders. She got through most of the day with the help of a frequent self-massage and bi-weekly chiropractic work.
A few years later, her symptoms began to evolve.
Even though she feels great today, she can still recall the details like it was yesterday.
Most days she was in intense pain from the moment she opened her eyes in the morning. Sleeping was terrible due to the fact that it felt like someone was taking a hand drill and boring a hole into her right arm bone all night, directly through her bicep.
Throughout the day, her pain began to increase and creep down into her midback and upper trap area. The pain was so intense at times that she said she would have been “willing to cut her arm off” if it would take the pain away.
She had to stop doing yoga, was unable to sleep at night and considered quitting her job.
Tucking her chin and looking upward at the sky was painful. Looking down to her chest was much better, but still not pain-free. While driving, she could not turn her head to check for cars as she changed lanes. She even bought those little blindspot mirrors so she could safely change lanes.
Sounds intense right? Yet, she was able to overcome it.
What did she do to feel better?
She didn’t get better overnight. She spent months having her neck adjusted and getting massages with very temporary relief.
Eventually, she found a chiropractor specializing in focal soft tissue work help her release a nerve in her neck and shoulder. After that, she began to progressively get better. She looked forward to being able to work without pain and more importantly sleep and do yoga without any issues.
Want to be like Becky?
You can, you just need the correct plan of attack. The human body is truly resilient. You are just as resilient.
What is the correct plan of attack for shoulder blade pain?
Recovery is simple if we first address the red herring that tends to distract people away from REAL recovery.
REAL recovery returns you to ALL of the sports and hobbies that you love. Avoiding them because you feel “you’re getting too old” or afraid the pain will return is the wrong approach.
Ask yourself what REAL recovery is for you.
What activity would you return to if you had ZERO fear of your shoulder blade pain returning?
Set a goal and focus on it. Set your goals high.
Do you want to rock climb?
Carry your daughter around on your shoulder?
Play baseball and even pitch?!
This article will help you get there!
But first let’s get back to that red herring…
Companies that sell foam rollers, massagers, and trigger point products want you to believe your mid back/ shoulder blade pain is from a knotted up muscle, but they are wrong.
You simply need to address the root cause, and that can be done through movement exercises such as this chin tuck. We've got that and a 4 week plan to help you start your recovery. It's easy to do from anywhere, and affordable. Get it here: bit.ly/3hNsAB9
#RhomboidPainRelease #california #chiropractic
I don’t know why this works. I’ve tried everything and have been in chronic pain for months and months. Not a moment without pain. #1 instantly stops the pain, I’ve done a couple rounds on both sides throughout the day, and for the first time in months I am pain free.
Excellent!!! That means we can help you. Reach out to set up a session. Info@p2sportscare.com
Normally when #1 works we need to progress things or it may return within a week or 2
i cannot thank you enough. i’m truly so grateful for this video, thank you for helping me . May God bless you ❤️
You are so welcome!
OMG Thank you so much. This worked miracles. I started at level 9 as I had just exacerbated my level 7 injury to a 9 after following a hard painful stretch exercise from another RUclipsr.
So I came to you with a level 9 trigger which was significant discomfort and needed the belly hug position. I did it for about 5 minutes on both sides and checked the pain trigger movement and it was down from a 9 to a 3 within 10 minutes.
You are a miracle worker! I love your approach and your technique. I'm so glad I found you today... Subscribed and liked and will definitely be back as I am recovering from a sedentary period and looking to build my muscle back and add strength without causing injury.
Whatever I did to my upper back happened while screwing in a difficult light fixture on the ceiling that was out of my reach and required reaching and straining for an extended amount of time. I guessed it was just a muscle spasm but it really hurt and was getting worse until I found you. Thanks again.✨💗🤗💗✨
Hey April. Sorry to hear about the light fixture incident. The great news is that we have helped people recover from this. It takes a little education and hard work is all. As you have found some simple stretches and hard exercises can be wonderful. Reach out to set up a Discovery Session. We can help you build a training program for adding resistance training into your daily routine sooner than later… and in a safe way. Info@p2sportscare.com 714-502-4243
heard a pop after 5 seconds and i feel sooo much better already, bless up
:)
Great video! Been dealing with shoulder pain for a year and traced it to this area. This technique is helping alot
Great to hear! If you want some specific recommendations about what to do next we can do that, but we need to set up a time to do a video session as we need more information about your situation to make the correct recommendations. Email us Info@p2sportscare.com
Both of the position help. Thank you for sharing
You bet
being a bricklayer/mma coach i just kinda accepted the pain thinking it was permanent due to constant strain and not really remembering what its like to not be covered in niggles, this is a gamechanger for sure !
:)
Thank you so much! My Rhomboids have felt like they needed to crack for about 6 months. I managed to do it once somehow but have been unable to do so again. This exercise (position 2 specifically) helped alleviate some of that discomfort!
Glad you liked the video. sub for more to come!
Informative as hell. Thanks!
Nice. Sub for more on this topic
Thank you this video has brougjt some much needed relief, I was shoulder pressing yesterday and felt a pop in my romboid area which has been tight and uncomfortable for weeks, it was immediate pain and now I cannot turn my neck in eother direction both are a 10. Hand on neck is a great relief 🙌🏽👊🏽
Glad you like the video. Consider checking out the 12 week program we have online. We made it around the time when people were not able to leave their homes... why not do stuff at home!
The program is all videos that are not on RUclips. It is step by step bit.ly/3zEkftp
Instant relief! Thank you so much, I have been suffering with this pain for monthssss now
:)
2 works best for me. I was having pain just breathing and now I'm at least able to function normally somewhat. Looking forward to being pain free in a week.
Great. Sub for more to come
This is incredible! I’m so stoked I bumped into this video. It worked in minutes for me. Been dealing with it for many years. I had the best sleep in many years. Is there anything you can recommend in addition to this for recovery and strengthening?
Thats incredible! Check out this other video we did on the shoulder blade. It's called "Chronic Shoulder Blade Pain - What Causes It - EVERYTHING YOU NEED TO KNOW" ruclips.net/video/W9irqQ1lIaM/видео.html It has some great exercise in it
To get some specific recommendations of exercises, we should set up a video session so I can see what your movement looks like.
It worked! Thanks😊
:)
It started for me 4 days ago! It was just a niggling ache and I aggravated it by rolling a ball on it while lying down. The pain was intense and burning down my arm and finger tips tingling and spasms. I havent been walking, I cant stand because of the pain is just debilitating. I have been in bed for 4 days on my side taking ibuprofen and muscle relaxers. This is on my right shoulder and arm. I found an earlier video today in your channel where it was explained by the lovely lady the referred pain because of the nerves in the neck. She was on the money with her description of what I'm feeling right now. So I subscribed to your channel and I searched through your videos and found this! I am watching your video right now and I did position 1 and it worked! I tried position 2 and there was discomfort so went back to position 1 and did the nose to armpit. No pain. Did the minute of nose to armpit in position 1 and then decided to check out position 2. It wasnt as uncomfortable as before I started. The crazy thing is I have full range of motion in my shoulder and arm but the pain is intense when I try to just stand straight and do nothing. I will do this excersice for a week. I WISH YOU GUYS WERE IN ST. AUGUSTINE FLORIDA!!!
:) Glad you liked the video. Seems like you are pretty good at using our RUclips videos! Consider looking at our 12 week program that we created for the shoulder blade. It includes all of the stretches and exercises we use in our facility, in a week by week framework. It’s all videos we don’t have on our RUclips channel. Enjoy. bit.ly/3zEkftp
Great info as always! ty
Avid viewer here from the Philippines❤️🇵🇭
:) Thank you!!
Thank you!
You're welcome!
Thanks for this, gonna give this a try
Glad you like the video
Thank you. I feel better after the exercise. Pain comes down. Position 1 i do, i feel good.
Excellent
Wow this helps thank you
Glad it helped
World famous.
This is one of the most resourceful channel on physio rehabilitation.
Very kind of you. Thank you!!
Nice ❤bro... Thank u 🤝
Thank you too
I’m a college volleyball player and struggle with pain in that area all the time, this is becoming an everyday thing for me!
Give us a shot to help out and I bet you'll be very surprised! Contact us here bit.ly/3zBEyYJ Just reference this conversation.
This is great! Do you also have a way to shorten the pec muscle by the armpit to release that? You have a lot of great videos but I could see anything about pecs. I am a swimmer have scapular dyskinesia on my left side. It's a constant struggle of tightness in my pec verses under the shoulder blade and even on top of my shoulder by the deltoid. I am in PT and OT, the only little relief I get is from laying on my back on a foam roller to stretch the pecs.
Sorry to hear about your problem but glad you liked the video :)
wow i feel a stretch in my rhomboid, i been trying to stretch it by holding a doorway with my arm across my chest and pulling lightly or holding the top of a doorway but it wasn't working well... this feels different and natural. i been feeling like ive had a knot/pinch in my rhomboid for a while and standing for a long time can aggravate it and cause a bad ache
This helps immensely while in the position but I have to very slowly release because the pain shoots up my neck
This video covers a lot of these reasons why some stretches will work for this and other times they wont. ruclips.net/video/W9irqQ1lIaM/видео.html Shoulder blade pain is very simple to treat but the devil is the details we find in examination.... it helps target the correct intervention... rather that taking a guessing approach
What a great video. I am having this rhomboid pain just more than an year . It started slowly after i started working from home. I saw 2 therapist too… doing so many stretches as a part of therapy but it is coming everyday. There is not much difference even after going to therapist. It is a burning pain if i sleep or work or sit or even walk. Sometimes it gets little bit better but it comes next day right away. There is only one place on the right rhomboid area i am having pain. My pain level is 7-8 most of the time. Do you have any kind of video i can watch or any suggestion for me will be greatly appreciated. Thanks!
Thanks! Sounds like you have been through the ringer. Are you open to doing a virtual session with us for it perhaps? I can make any promises but we have a great success rate with shoulder blade/ rhomboid stuff.
@@Performance-Place-chiropractor Yes, i am interested. Can you please send me details?
Contact us here and we can chat www.p2sportscare.com/contact-form-youtube/
Yes I have a burning pain right by my shoulder blade
Help please!
@@feeza2 use the thera band and pull from both hand making both hand straight all the way to make a straight line squeezing your shoulder blades. It helped me a lot. Basically more strengthening.
sir I have very tight and always sore mid back my neck is also painful in certain movements like when I see upward....pain occurs between shoulder blades when try to rotate....due t0 stretching it got more worsen...I do weight lifting....Should I stop back training as i have already stopped it for about 7 days but it's not working......i also do neck stretching but I will give it a try....plz reply me
We would love to help! But we would need a lot more information to give you good suggestions. We help people with this all the time with great success. Message us privately if you want to talk more about it. If you are under 18 years old, speak with your parents and have them contact us. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
For me I have a mild scoliosis from years of carrying a bag on my right shoulder. However it never bothered me until I did a repetitive motion with my right arm externally and internally rotating It, for hours. I began feeling a nagging pain around the right rhomboid that plagued me. I tried some pain relief drugs and it did help me decrease it tremendously , then I stopped carrying my bag and it decreased even more but I wanna get rid of it once and for all. Your tests for my first try don't seem to do much for them.
Would you like some help with it? This is only one one many tests we do for this
position 1 boss. thanks!
:)
@@Performance-Place-chiropractor Also, there's nothing to crack over there at the rhomboid right? nothing to crack to release any pain?
We normally use some stretches and exercises for that sort of thing. its seems to work better
this is genius
thank.
This injury has happened to my wrestling son twice this year. What should I be having him do to prevent it?
We would need to perform an evaluation to see what the root cause is to figure out what you should be doing to stop reoccurring issues. Set up a consultation so we can formally help
Can you recommend anyone in Buffalo NY who practices your technique
Dr Hiro N in New York city is amazing
I used position 2 and felt it quickly.
Would you like our help?
1 helps still have popping and pulling into neck that causes headache
Nice
Please help me man. When i look down with my head my right side chest and my right rhomboid hurt please help me
Contact us on our site and lets set up a session so we can help you out
What can you do when you go to bed. I find it hurts and wake up in pain.
We find what people do during the day has the best affect on how sleep goes
😊
:)
What if neither help....can feel the knot in there
We have others but they are more exotic. Set up a discovery session to make sure they are appropriate or not. We need to assess
2:00
cool
I feel so much better. Now I can sleep 😭
:)
Nope I cannot turn my head after anything I’m doing this is the worst pain I’ve ever felt in my life I can’t even sit up
Yes it can be very painful. We would love to help if you want it
Sneezing hurts
yep. We can help with that. Contact us so we can discuss your options. Info@p2sportscare.com