Fix Rhomboid Pain For Good (Shoulder Blade Pain)

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.

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.)

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

Improve your upper back and neck posture with this video...
The 3 Ultimate Neck Hump Exercises… After 1 Year Of Trying EVERYTHING

--------------------------------

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!)
----------------------------------------

#bodyfixexercises #thoracicmobility #rhomboids

[bluecandies]

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 😭💕

[sweereu]

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 <3

[cynthiathurman]

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.

[ThatsThemSon]

Thanks a million for your videos. Been in continued pain for years, your exercises and stretches have been life changing.

[frithbarbat]

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.

[collinhackett]

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

[clarke]

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

[fd]

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

[clintlasher]

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

[zachdancy]

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!

[MkProductionQ]

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

[Drew]

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

[KingaGorski]

Spinal twists really are the world’s greatest stretch - they feel blissful 🌀

[josipmatic]

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

[FranklinG]

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.

[nazmom]

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.

[nyarlat]

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.

[lufvrfx]

I love how easy you made this. You just fixed years of neck pain in just a couple of short videos. Thank you!! Subscribed!

[sarahohalloran]

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.

[martinnorman]

Thank you!! I was in so much pain! But your exercise techniques did the trick my relief was immediate!