Fix Rhomboid Pain In Your Chair. (4 Shoulder Blade Pain Exercises)

Pain between the shoulder blade and spine often feels muscular, but it usually comes from irritated rib joints, or referred pain from the base of your neck. So, here’s 4 chair exercises to give you relief from Rhomboid pain… plus the causes of shoulder blade pain so you don’t get it again.

THE CAUSE OF RHOMBOID PAIN
Anything that pushes the shoulders right forward, or right back irritates the rib joint, causing shoulder blade pain.

For example, when bench pressing something heavy the shoulders and ribs are pushed right back, and thins can produce that rib joint pain. But the way you sleep can do it too. If you lie on your side in bed, and roll right forward, the ribs can be pushed forward, irritating them. So try to straighten up your shoulders & neck, when lying in bed, and relax in that position. Hugging a pillow can stop you rolling forward. Or sleep face up if you can.

Too much time with your head forward all day is the main cause of the neck joint irritation that causes Rhomboid pain, so try to hold your phone in a raised position. And lift your computer screen so your eyes are level with the top of the screen

Move your pelvis right back in your chair when sitting, to straighten up both your rig cage and neck too.

0:00 Intro
0:24 Chair Exercise 1. (Loosens the rib joints)
0:50 Chair Exercise 2. (Loosens rib joints)
1:19 Chair Exercise 3. (Loosens neck joints)
1:53 Chair Exercise 4. (Loosens neck joints)
2:28 The CAUSES of Rhomboid Pain
3:46 Outro & BLOOPERS

#bodyfixexercises #midbackpain

[BodyFixExercises]

How long have you been getting Rhomboid pain? (I'd love to know how chronic it is in viewers of my channel)

[Seahawkess]

Thanks very much for targeting the worst place I experience back pain and least addressed

[kainv.]

Love those short practical exercises! Thanks!

[mesio]

It helped me, thank you very much. Now I exercise and pay attention to my sitting position and I feel great, I no longer feel the irritating pain.

[donjames]

Stefan, your videos have been an absolute blessing. I’ve seen more progress in the last 6 months doing your daily exercises than I ever have from years of physical therapy. I’m sure I’m not the only one either, you’re the best on youtube. Thank you so much!

Quick question: when I do the exercises in the video I get a ton of popping where my ribs connect to the sternum. I get a lot of relief, but I notice if I go into any of the bad positions shown at end of the video, even for just a few minutes, the ribs get stuck again and I need to “pop” them by repeating the exercises (usually ones where I pull the shoulder blades back). Any tips to get rid of the need to pop/crack the sternum for good?

[mrik]

@BodyFixExercises I used to just say that I had shoulder, neck and back pain . Now I think more of the individual components, like tight pecs & posterior capsule, painful rhomboid, and weak middle trapezius & serratus, and on and on. It's all bothered me for a very long time, but has been the worst over the past 3 years. So with multiple issues affecting the shoulders, neck and back, plus biceps tendinitis, do you have any suggestions about which videos to start with and which order to work through? I'd say my shoulder issues are most noticeable. I appreciate your attention to detail to make the exercises more effective than the traditional exercises prescribed in years of PT. Thank you Stefan!

[carolebillue]

You have EXCELLENT videos!
Love the bloopers, btw! 😅

[Sava.]

How to relife t1 t2 nerve i have pain between scapula for right side.
Thanks from Serbia.❤

[nickiicerbo]

Thank you verymuch for this video!🇵🇭🇵🇭🇵🇭

[fr-]

Hello Dr. Becker your youtube channel is great!
Can rhomboid tightness muscle cause dizziness?
I have also a slight forward head
posture.
The dizziness is bad after long office hours in front of an computer.
What exercices do you recommend?

thanks

[helmort]

People should teach these exercises in school to help kids avoid problems as they grow older. Anyway, they work immediately!

[Pishgul]

Do you have ny idea why trapezius muscle strain specifically middle and lower takes too much time to be healed? This causes pain

[k.jespersen]

Ah! Instant relief after sleeping wrong last night. Thank you! Very timely video.

[محمدعبدالعال-خض]

I have been in this health condition for 4 years, and I ‏‪5:44‬‏ have muscle tension, stiffness, and a slipped cartilage. Unfortunately, my life is ruined by medicine in my country.

[johnmcminn]

avoid sitting in bed...there must be some healthy way to sit in bed, though?!

[Pishgul]

strange pain really. it takes too much time to be healed. You really dont know the root of this pain