Fix Rhomboid Pain with Exercises 

Yesterday I watched this video & did the exercises for the first time. I had been experiencing a dull, gnawing pain on both sides of the spine in between the shoulder blades for months. Yesterday I had complete relief & slept so well because I didn’t have to lie in a certain position to ease it. It was bliss. I got some deep, loud clicks especially doing the cat-cow. Pain free today & my back feels free. I wanted to say thank you for making this video so easy to follow & for sharing your knowledge with people like me. God bless you.

Thank you!! You brought me relief physically and mentally. I thought I was having another massive coronary every day due to not only this pain but also my panic disorder keeping me in fight or flight mode. I've got a couple of big knots in the areas you mentioned. This has been going on for years.

I’m 25 and been having this pain since I was 17 year old I went md clinics ,physical therapy , chiropractor, and more and none worn for me but this code help me alot I still have some pain but it release a lot of pain for me and I can finally turn my neck and not have tingling sensation in my rhomboids thanks 🙏

Yesssss I see it in my clients also. Normally pectoral releases help majority of the clients I work with. Most often it’s not actually the rhomboid itself.

I had this chronic pain for at least 10 years. This is a godsend

Grabbing the elbow to open the scapula was the trick I needed. I use a baseball it seems to work the best. Thanks 😊

Yes those exercises was very helpful, thank you.

Thank you so much, this was very helpful

This is really good. Thank you for having stating how if one thing doesn’t resolve it, it could be “x” or if not that then “y”. That’s very helpful for people like me to give a direction on how to next best treat their issue

This was a great help Thanks

This channel always provides accurate information.. Kudos.

I can’t wait to try this! I’ve had this pain for months and haven’t been able to shift it.

thank you

Omg I couldn't turn to my right side due to pain 😭 the ball helped instantly and then doing the arm stretch something popped and made it even better. Thank you!

The first exercise just saved my night, already feel soooo much better! Amazing!!! A big thank you from Germany

Thank you so much sir

Spot on ,,,,,,, amazinggg video best rhomboid video i have seen out of 1oo videos

Its Work!! Man thanks for making this video. I feel better now Alhamdulillah.

Thank you

Thank you sir

Thanks 🙏. It’s really help with my rhomboid pain. The pain is progressively reducing after only 1 day doing this strech

I subscribed you direct you're the best it helps me alots thanks so much 🙏

From training so much and failing to roll and stretch enough, I build a ton of tension around particularly the scapula area, rhomboids and levator scapulae, upper traps, etc - Mostly upper region of my back, hardly ever lower back. These are very easy and practical stretches anyone can do, and very effective! Keep doing your thang, doc!!

Thanks

I've had pain in my rhomboids for the past 3 weeks and it had started affecting my day to day activities , even my sleep. I came across this video today and oh man i just did the exercises twice and my pain has completely vanished 🥺. Thankyou so much! I'm really grateful

omg i love the stretch so much.. Thats what helped me.. you explain things to understand whats going on too.. Ive watched like 4 vids and this prob best one so far

watched multiple vids before getting to this one. this was only one that helped me immediately. Thanks DOC!!!

thanks for the knowledge. I was focusing on muscle pain, now I discovered I have a big mobility problem.

Brilliant video! Excellently explained. Thanks.

Great vid.....👏🏻👏🏻👏🏻thanks for sharing your knowledge with us

Big BRAVO! The first exercise removed half of the pain.👍💪

Thank you so mutch for this. It helps soooo mutch.

so helpful thank you

this is the only exercise that helped me, thank you!

Thank you.

Just came home from pain management today where we discussed rhomboid pain and atrophy. My phone must have been listening again since this popped in my feed. lol! Thank you for this. VERY helpful. Have liked and subscribed.

Thank you for the video as I have been having pain on my right side for awhile now. When I did the one on the knees in front of a wall mirror I noticed that my right elbow cannot go as high as the other and is quite painful. So I'm starting out with 10 on left which has more mobility and 5 on side that has less mobility and will build up to 10 and 20 times on each side because it's quite painful on the side with less mobility but how many times a day do you suggest to do these excercises? Thank you, much appreciated.

This is the best video about rhomboid paying it's very comprehensive. Especially because I'm sure I have a c 6 disc slip but if there is pain in that area of the muscles do get tight and you have to continue to massage them or do something otherwise you'll end up with spasms I was in the emergency room several times it was complicated fasting for the inflammation

1st kneeling rotation base of neck worked for me, my pain greatly subsided and have u to thank for intro.

Thank you so much. I have fibromyalgia and have had so much pain in that area recently.

The ball really helped

Great video, but I've got a question. Should I train back if I have rhomboid pain ?

So much pain and spasms on the left side, I tried to complete these exercises but unable to complete them correctly. Soo much pain that it makes me yell out loud. I will try them again, praying this pain will disappear. Thank you

Hello Thank you for the great instructions. I have noticed that I get pain in-between my shoulders when I sit in new cars. I have a 2017 Acura MDX and I'm fine. When I go for service and get a loaner - a newer version causes pain. When I drive a 2019 bmw my wife has, I get pain. We got a new recliner chair and I got pain within 5 minutes. Why is this happening? What should I do ?

Holy smoke! I think it's working! I did ten and ten and suddenly, the pain I've had between my shoulder blades doesn't hurt as much. You are the man, going to subscribe now and will follow up! You are the man!!!

Could it be a ruptured disc

Nice

I have had this pain for a year and a half now weekly and it make me want to punch a hole in the wall. Thanks

Is it still possible to increase mobility if you have a fused spine?

Great. 🎉🎉🎉🎉🎉

Thank you for this video! I hope u would answer so here's my story. Ive had upper back pain for 10 years now.. I play drums and thats what caused it in the first place. Since I was a kid I had bad posture and forward head problem. Now that I have done these exercises my symptoms only get worse.. Is that normal? Like when I hunch on a couch or on my desk in sloppy posture Im doing fine but when I try to sit straight or standing straight my upper/mid back starts to hurt like hell.. Like a burning sensation thats just spreading all over my upper back. When I go back to "bad" posture or go laying down it helps.. Should I still keep doing these? Is there any possibilities theres some nerve problem or something? Mri photos were alright.. I really hope someone would answer me. -Joel

I feel like it could be lower upper mid trap/rhomboid or shoulder pain. Is there a way to tell which one it actually is? Mine comes from stocking after so many hours it acts up. I'm pretty sure it's the rhomboid.

Mine is that whenever I tilt my head downwards I feel this intense Sharp pain between my spinal cord and left shoulder blade, I can tilt my head upwards or sideways without any pain but once I try to tilt downwards I feel this Sharp pointed pain, the pain is not on my neck but around my shoulder blade, I've been experiencing it for about 8 years. Any recommendations please

I will give this a try. It flairs up every 3-4 months, a hot, hot bath and panadine forte after 1-3 hours, it usually get ride on it. But never found the cause or anything else like stretches that fix it. The pain can radiate to my stomachache like I have over eaten, and that can be the 1st sign it's coming on. sometimes it's so bad I am drying and in agonizing pain. I wish I knew what causes it my Osteopath says it's my hips that are out and need an adjustment. I work in IT, so I sit down lots at a keyboard and screen. A very hot hot bath and pain killers for 1-3 hours and cold water over it can give temp relief for 1-2 minutes. when it is really bad. Partner can massage it, usually no good. Any advise please I would love.

I got relief from the pain

There’s times I over work my back and my mower back hurts bad like spasms by til bone but one time I went in the pool cold cold and got out and it was gone why

Omg, the last two exercises I tried truly proved that I have an absolute terrible thoracic mobility in my upper back. The second exercise, I could watch my hands hit the ground on the good side, but on the back side, I was seeing restriction almost a whole foot from the ground :(

Doc, i am suffering from rhomboid spasms, should I strech rhomboid?

I was decline bench pressing with dumb bells and when I got home about 2 hours later it felt like a hot knife was stuck in my right shoulder blade with pain going into my neck, shoulder, bicep. It hurt the most when I was upright but would settle down when I laid flat, I could not lift my head to look up. I was in bed for over 2 weeks. The pain was so intense it put me in fight or flight

Is it normal to feel pain after doing the exercises?

Big big thank you for this, I'm having such severe pain i can't move and breathing is giving severe worst pain,,,,,,,Please tell me should i put ice pad 🧊 or heating bag please help me

I have chronic muscle knots in my left rhomboid but right not I have them on my right side. Using the hook I can feel 4 of them and when I press on the lower one the pain is like electricity up through my neck snd down my arm. Been about 4 days and just will not release. I really do not know why it is chronic but ive been having them for years though they same to be getting worse and more frequent. I exercise often, I am not overweight and I eat right. Any help would be appreciated.

I’m having back pain near the left rhomboid only. For the exercise at 3:25, i feel significant pain when doing this. Could this be a pinched nerve or a strain? Also when i’m massaging the area I can feel crunchiness/ridges/bumps in my muscle. Interestingly enough it gets much worse when lying down for extended amounts of time. Sitting and standing is almost no pain unless bending or twisting in extreme ways

I have no pain but tightness and numbing sensation. Will these exercises work ?

im 15 and have been going to gym and this pain has been killing me

My right side back muscle was badly hurt while i gave a jerk during yoga practice. I heard a cruch sound when it got hurt.the pain was severe just after that. Now its ok a bit . should i see a doctor or can home remedies help..... Pls guide ... I am worried about the crunch sound😭😭😭

You left out an immobilized rib or a weakened rib muscle. Makes the exact same area/muscle feel like you have an intense pulled muscle behind the shoulder blade. Happened to me today and was hoping for a better exercise for that

It could be a pulled muscle

It gives me headaches. Once it's worked out the headaches go away

The ball really hurt. Does that mean my pain is not muscular?

If you're having this kind of pain, I may have the solution for you. Chances are you're carrying a heavy bag with a narrow belt on one shoulder. All you have to do is choose a wider belt and that's it. I figured this out accidentally when my employer bought me a new bag. The pain instantly dissapeared

There are swellings there that do not want to disappear. I do a massage with a ball

So it's called Rhomboid pain. How come physiotherapist acted all clueless, when i told them that point is hurting and treated other places. 🙄😒