[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD

Want to fix your upper back pain (aka rhomboid pain) for good? Follow along with Coach E in a new video style we're trying out. The only equipment you'll need for this is a foam roller.

00:00 - Intro
00:50 - Rhomboid ISO
03:30 - Segmental Thoracic Mob
05:45 - Wall Neck Side Bend
07:28 - DIS: Shoulder Extension / Anterior Scap Tilt
13:00 - Routine schedule
13:05 - Next Steps

Cues for exercise 1: Hinge at the hips, neutral spine. Make sure you're pinching the shoulder blades together.

Cues for Exercise 2: Only move what's above the roller.

Cues for Exercise 3: Maintain a neutral spine. Exhale on the way down, inhale on the way up.

Cues for Exercise 4: Keep your shoulders down and the bottom tips of your shoulder blades tucked against your rib cage. Stand tall with your chin tucked. Keep the muscles on as you bring your arms down.

Doing these in the right order helps activate your serratus anterior, which keeps your shoulder blades in the right place and can help with your upper back pain.

If you liked this video, tap the like, subscribe, and notify buttons to join over half a million people who use these techniques to move freely and without pain. Since we're just trying out this follow-along format, we'd love it if you let us know what you think of the video style in the comments below!

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

00:50 - Rhomboid ISO
03:30 - Segmental Thoracic Mob
05:45 - Wall Neck Side Bend
07:28 - Slumpy Serratus Activator
13:00 - Routine schedule
13:05 - Next Steps

[bajoobiecuzican]

I’m a veteran who has chronic back pain/neck/shoulder pain. Not once have they given me instructions on how to relieve the pain. In a few minutes of watching & following your videos for rhomboid aching I am feeling relief. I didn’t even have a name for this terrible pain until searching the internet this morning. Thank you. 🙏

[Robco]

I like the extra cues given while the exercise is being actively performed. Very helpful.

[jessiebilog]

So many consultation I have done but these one heals my chronic right rhomboid pain...I am so thankful to you brother.Only I did 2 times then magic no pain now.2 months chronic pain gone 😊

[glendaburt]

This video is more difficult than one would think especially the last exercise. I like how you give details during so we do the exercise correctly gaining full benefit. I hope you continue with this kind of video.
Many thanks!

[megand]

I usually find music over the talking annoying but not with this, the levels seemed just right and a nice addition. Thanks for this, will definitely give it a go.😊

[micheller]

LOVE this format! I find when i have to count reps or do timed intervals myself that i can get super distracted, or count too quickly… etc. By doing follow alongs it’s one less thing to think about and I can really focus on the quality of the exercises. Thank you so much for this and looking forward to doing more posture follow alongs with you! Special request for follow alongs for those of us with rounded shoulders, weak abs, tight hips and hamstrings. Would love a comprehensive follow along that can include shoulder/chest stretches, thoracic mobility, back and core strengthening and hip/hamstring stretches; basically everything that can help with posture. Thank you!!

[seray]

I love the reminders for everything as I'm doing the exercises so my form is correct. I'm sure if I was doing them from memory on my own, it would way less effective.

[jarredburchard]

My left rhomboid felt relief after this routine. Thank you.

[terithompson]

Really helpful for the mysterious upperback burning pain. I like the follow along format. Thanks so much!

[UltimateTechHub]

Slumpy was difficult for me and my shoulders were super tight. Great exercises! Thank you.

[SteveShifler]

I love the the way you walk me through the entire stretch/exercise. I pick up more direction repeating all the sets.

[blijmetmijnwerk]

This is my second day of practicing. I started with the longer version. The music is very calming while doing the exercises. Your explanation is clear. I feel that this could help my romboid pain.

[KarenFBrown-fo]

I love the follow-along format. Giving reminder cues about alignment is really helpful. Thanks so much!

[handler]

The "follow along" format is excellent! Thanks for this. It makes it simpler to copy proper form.

[buddhacat]

This was an EXCELLENT video! I love the new format--following along makes it so much easier to actually do the exercises. Thanks for doing this.

[canadabanana]

keep the follow-alongs coming!! your info is the best!

[cherylgentry]

Thanks. I'm an LNM massage therapist. I refer your videos to my clients for various issues. Very helpful to me and my clients. Again, thank you.

[kanantanawat]

I like this follow through video because it helps me correcting the posture along the way instead of stopping, reverse the video and start again. Thanks for making this!

[DebbieFucoloro]

Thank you! I can sleep through the night without waking up to spasms in my upper back! I have been dealing with rhomboid pain for over six months without knowing that the pain was muscular and not something more serious like heart, GERD, etc. (which were ruled out). I find the follow-along format very helpful especially because of the form reminders. I’ve shared your account with my friends and family because there is something for everyone! Thanks, again!