Im suffering a lot from this pain, I've done almost 14 physiotherapy sessions & still no improvement at all...I tried some videos too and couldn't go on, they r useless or a bit harsh..but I came to this video n since the first time I tried these exercises, 2 days ago, I actually felt some instant relief...and i'll keep doing them with God's willing but i hope they would let me get rid of the pain for always 🙏🙏🙏
Hi do you have exercises for wrist pain? Either carpal tunnel or rsi. I really trust your suggestions everyone I have ever followed has helped reduce pain. Thank you
I experienced that pain ur talking about under the breast and rib cage, girl omg I had to go get mammogram but came up negative. I'm pretty sure we're experiencing the same type of pain in the rhomboid shoulder blade area. I also get pain upper mid spine area, and right knots all over including back, shoulder blades, neck and mid spine pain for years now and stretching never helped. I hope this helps. Good luck on your healing journey! 🙏😊💜💫
I have a pain like that for how many long years now and also may chest are hurt so bad and sometimes I'm not comfortable because I feeling short of breath...
Sorry to hear that. Unfortunately we aren't able to give any specific medical advice on this. We would recommend get assessed by a trained healthcare provider.
Watch this video, and others on the subject. The exercises and stretching will help to reduce your pain. Don't use medicine to mask the issue. Fix it instead
from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to light gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔
@@pumpingiron1886 dear yeh nhi thk hota 😭😭😭😭😭😭muje 6 saal se ha meine MRI. x ray sb krva liya kuch ni aaya udr sb thk ha par muje itna pain ha itne sallu se ki kya btyuu 😢😢😢😢kaise thk hoga nhi pta 😞😞😞😞😞😞😞😞
Hi, been having back pain just under the left shoulder blade feels like a fuzzy pain has started to radiate under both armpits front of chest and back of rib cage, also radiates into arms and hands what would you recommend? Thanks
@@user-qs7wx5sc5z Not both armpits...but only left side and ribcage area. To left side and down left arm to elbow. Look up Intercostal Muscle Strain. I use Lidocaine Patches at night...but it's been going on since June29th.
Hello sir i am from India.i have pain at my left upper back from almost 1 and half year.some times the pain is worsen and some times pain is very dull..and i am not understanding where the exact place of pain but as u shown in this video I understand i may suffering from rhomboid pain.Please suggest me what should i do to overcome this horror pain.
@@PerformanceSportSpine yes i went to general physician.they just gave vitamin D capsules and pain killers..and went to Ayurveda also they gave one balm and powder.but nothing worked to me.still i am suffrng
@@PerformanceSportSpine today i did these 5 stretches after doing these i am feeling better..but please tell me how many times a day can do these streches?and after lunch can do?and my pain some days sevior and some time very dull..should i continue these streches daily that is in no pain days?
@@Senorita2277 We are glad to hear you are feeling better. As for how often you should do them that is a tough question. We typically recommend not doing them more than twice a day (morning and night, and only at night if recovered from the morning). If there is pain or soreness the next day, rest until you have completely recovered. If there is no pain, there is no need to do the stretches
@@PerformanceSportSpine thank you, just to add I am not really sure how I got this back pain. Is it possible due to boxing the heavy bag with lots of hooks? No lifting just hitting the heavy bag with left and right hook
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@@PerformanceSportSpine that must be right, my personal trainer and also a doctor both told me that it has nothing to do with tight shirts. Do I have to strengthen the rhomboid with weight to end this pain, or the exercises in the video are enough?
@@ahmadaskar3360 this issue is about calming down the tissue, not strengthening it. Use the stretches and make sure to temporarily avoid positions and/or clothes that irritate it. And once it feels better, gradually add them back in
Just created an account dedicated for stretching, and this was by far the best video. I was feeling severe pain in neck and trap and when I squeezed by rhomboids together there was huge strain. I am a Software Engineer so I spend a huge chunk of time sitting. At first I though it was my neck, and then traps. I went to a physio which did some massage, gave me some exercises and did some cupping (I think that's whats it called). It felt really good for 2 days then the pain cam right back. I just figured it was my rhomboids along with my neck and traps but mainly rhomboids and these stretches gave me a huge relief. Simple and very well Instructed thanks for this video!
Thank you! Your description of the pain fits mine precisely. I've been thinking that it's bursitis/tendonitis or rotator cuff. But my pain fits the exact locations you pointed out. Liked and subscribed. 🙏🙏🙏
It was highly likely it was one of these two: Gluteal Tendinopaty: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-l5Me8a1Hui4.html Greater Trochanteric Bursitis: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-l5Me8a1Hui4.html
It is just area where is the pain is not where the underlying problem is. So you can roll it lightly, to provide some temporarily relief. But it is important to do the stretch/exercises to address the underlying cause
@@PerformanceSportSpine not yet it must be the cause weightlifting that i do but i dont do extreme in normal i do. 45 min 5 times a week and i been doing that for 15 years. Overhead press im doing about a year so maybe is that that hurts romboid or something else. I know i should stop weightlifting so that it heals but its hard to stop.
@@loganlogan8237 I get it, hard to stop. Some options to modify the overhead press temporarily if you think it is irritate this, is either the Smith machine or another machine that you can rest you head agasint and not let the neck go into extension
My rhomboid pain is virtually gone during the day (other than feeing maybe a small tweak in the area but no pain doing regular activities) however when I lie down especially for extended time at night, I’ve been waking up around 3-4 am every night with severe throbbing pain in the rhomboid area and am unable to go back to sleep no matter how i reposition. The strangest part is I go to sleep feeling fine and wake up in the middle of the night with intense pain. If i do manage to fall back asleep,(still in pain) I’ll wake up in the morning with stiffness and pain and it slowly subsides throughout the day after I take a hot shower and move around/stand up/sit down/upright. Basically it just gets bad when I lie down. What could this be
Sorry to hear you are dealing with this. Hard to say for certain, one thing that could be contributing is inflammation can be worse at night. Is it consistent each night, or are some nights better/worse?
@@PerformanceSportSpine thanks for the reply. It seems to be slightly better some nights but i’m not sure if it’s cause i’m so tired some nights from not sleeping well previous nights that i just sleep right through the pain. I notice when i take 12 hour aleve it helps and i’ve been doing that for the past 3 nights so it’s hard to say if it’s actually getting better or if the symptoms are just being masked. But before the aleve 3 nights ago it was pretty much the same every night. This whole thing started almost 2 weeks ago
@@PerformanceSportSpine I'm having very similar symptoms. I honestly think its my sleeping position. Massage helps temporarily. Thanks for the video. I will continue trying to stretch it out.
DPT here. Love the mobility exercises but I’d add strengthening of the middle / lower traps and shoulders EXternal rotators. Have to have the strength to hold the posture and to allow for stable motion.
i have this pain during years... i work with the PC, and maybe i have the height of the table excessively low, because i have tense the right romboid and the trapezius of the hand with i use the mouse, i feel better when i contract the shoulder to my head and when i move the shoulder to the back... i use the lacrosse ball but still have pain few minutes after a massage...
Adjusting the screen to a position that decrease symptoms will be super helpful. It is often helpful to think of the area that is experiencing the symptoms as a bruise, where massaging/rolling that area will likely decreases symptoms temporarily, but will contribute to the long term chronic symptoms. If you can break that habit, you will likely straight to improving in a few days. Also using these stretches and/or gradually strengthening the muscles around that area
It depends on what is causing the rhomboid pain. If the pain is coming from the neck, then in general yes. But we can't say specifically for you without an individual assessment
@@PerformanceSportSpine i do have pain only for some movements like pulling my rotator cuff inner wards into the spine and pulling my blades towards the spine region....
Nice video very concise, these exercises do help and at times are almost immediate relief, but this pain continues to return, im considering going to a chiropractor, just wondering has anyone had success with this?
Im a Little confused with the thoracic prone extension. When I’m at the top, my shoulder blades are pushed outwards but you are saying I should squeeze them together is that right?
I recently tried picking up my purse from the backseat of my car and as I was doing so I twisted my hand and felt a sharp pain on my shoulder and after some days that pain went away with time but there was some pain when I used to breath a little heavier and when I used to laugh. Some days ago, I was sleeping on my right side and as I tried to wake up I felt severe pain on my upper right side of my body. It's like starting from the middle back of my neck then to my right under arm and down till my right chest. What could have caused this? And what can be the treatment for this. Would be great if you will throw some light on the details. Thank you.
Unfortunately we can't give specific recommendations without assessment. From the description you give, we recommend seeing a trained healthcare provider
I have been suffering at least two years with it getting worse ONLY ON RIGHT. NOTHING has helped. None of these stretches or any others, no pain meds, ice, heat or anti inflammatory or TENS. could that mean it's probably something else?? Scapula, rhomboid, shoulder...I was diagnosed with torn bicep about 6 years ago and also fell out of bed twice within past two years. I will be seeing a Dr for the second time about this in about a week. So frustrating
Sorry to hear that you have been dealing with pain for so long. It seems likely that is is something else if the stretches/exercises don't provide any relief. Hope the next doctor visit will be able to give you a more specific answer and path forward. Best of luck!
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Most of the time it does. Also we would argue stress can cause a reoccurrence of a prior episode or make an episode worse, rather than cause it initially
4:10 Excuse me, but how is one going to extend towards the ceiling there *while* squeezing the shoulder blades together, or bringing the chin "to the ceiling" while keeping the neck in neutral? Your scapulas are also clearly moving aside and instead come together when you lie back down, the cues look quite contradicting
@@PerformanceSportSpine Like the cobra exercise? Otherwise, you can't push up that way while contracting your shoulder blades, squeezing them together. The upward part of the movement clearly needs them to move apart from each other.
Oh i love these! Thank you! Liked and subbed. Do you have any videos on snapping scapula by any chance? I’ve been experiencing a lot of grinding and snapping in that region and the PT I saw wasn’t really helpful.
Thank you for the comment and subscribing, we really appreciate it! We do have this video on exercise for scapular control and serrates anterior that may help: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-D47zDU41kI8.html
I've had a pinched nerve/knife in shoulder blade pain for 2 months. Chiropractor and medication hasn't helped so far. Now it has gotten worse where my shoulder joint hurts so bad, like it really needs to crack. My upper arm feels like someone punched it hard, my elbow hurts anytime I rest my arm on anything, my forearm feels like its breaking in half and my thumb, pointer finger and middle finger are numb. My whole arm feels weak too. These exercises are quite difficult to do and make my arm throb. Any suggestions? I'm ready to cut my arm off!
Sorry to hear you are dealing with such horrible pain. Does it hurt more when you move your neck or arm? Have you been given a diagnosis yet? Any imaging taken?
@@PerformanceSportSpine hurts leaning my head to the left, trying to shoulder check left, look up, any time I put weight on left arm or try to lift my arm higher than my shoulder. Doc took an xray last week, he says bones look OK (no spurs or anything) and confirms it's nerve and muscle problems
@@PerformanceSportSpine and it hurts more when I'm sitting rather than standing. At first I could get relief by leaning against a corner with it pointing into where the knot was behind my left blade and pushing back onto it for 30 seconds. Also at first I could lay on my left side in bed or my back, laying on my right side would make my left arm hurt,but now I can't lay on either side
Thanks for the reply. Unfortunately d/t the complexity of the issue we can't offer more advice without an assessment. Do you have any one close to you to get a 2nd opinion?
@@PerformanceSportSpine i understand. Other than my doctor and chiropractor, I'm not sure who else to see. I don't want to clog up the ER and not many doctors are taking on new patients around here. (Alberta, Canada). On the plus side, my back doesn't seem to hurt as much today and my shoulder joint isn't as painful. My arm still hurts but it feels different. Instead of feeling like a sharp pain, it almost feels like my forearm is getting a charlie horse! (I assume because I've been favoring it and I was working it with stretches) but I feel like my range of motion has gotten a little better overnight
Sir from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to light gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔
I had a laminectomy and bone grafts L4,L5,S1 5 months ago and have a lot of upper back pain. Can I safely do these exercises and if not, can they be adapted for me?
@@PerformanceSportSpineat my 3rd and final check up in May he said I was fine and could get back to normal activities BUT to "listen" to my back. I had minimal physiotherapy in hospital, none was ordered post discharge, but I have been going for physio 2x week since May and try not to use my brace while at home. It feels like I have a brick implanted in my lumbar spine and in addition when I have been up for 2 hours or more, I get extreme fatigue pain across my upper back. The physio is doing all she can and has given me the official post op exercises, which I do daily. These exercises target the lumbar spine only.
Best video on the internet! Been in chronic pain for the entire year and have been looking for a video to get some relief. Tried these once and feeling sooo much better. Will continue these for a few weeks and report back. Liked and subscribed
WOW, thank you so much for your kind words! Sorry to hear you have being dealing with chronic pain for so long. Glad the video gave you relief, keep doing the exercises and it should continue to last. Thanks for subscribing! And yes, please lets us know how things are going.
Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on RU-vid channel now for help for kind of health issues..
I had a injury while performing front raise shoulder . I felt sometime stretched on upper back left side . After that i am having pain on upper back n it spread to my left hand . And while performing pushups my left hand is not able to take load and my shoulder are also unever (left is higher then right). Taken my physiotherapy session but not much improvement . Can you pls suggest how should i treat it 🙏
@@PerformanceSportSpine thanks i am doing some of the excercises , some work but some make my back worse, so i guess an individual approach is needed. but i have to say that kinesiotherapy seems to be the ultimate tool for pain management and what most people miss today. everyone tries massage and stretching but kinesiotherapy is the key ! should the excercises be followed/preceded by static stretch or done on their own ?
If the pain or symptoms are getting referred from the neck to that area, those tissues are already irritate. If you they overuse by a tennis ball, that will only irritate them more. The neck is the culprit (underlying issue) and the rhomboid area is the victim (symptom). Please let us know if you have any questions.
I have been experiencing pain in my left side upper back between the shoulder blade and spine, and it's about 4 months since the pain started. It also spreads to my left side chest sometimes. I have consulted 4-5 doctors and they only suggest vitamin tablets and pain killers which doesn't help at all (they only give temporary relief) I'm also done with my MRI and CT scan but all reports are normal ! Doctors said it's kind off overstretched muscle which will be fine in few months on its own but Can you please tell me if it is rhomboid pain? If yes how many times should I practice these exercises in order to fix it permanently?
Unfortunately, we can't tell you without an examination/history. If you feel safe, we recommend gently starting these exercises and see if they provide any relief, if they increase the pain, then STOP as they are not the correct path.
@@PerformanceSportSpine I lifted a heavy weighted bag at the airport and the pain started like after 1-2 days. I have been applying heating bag (but it gives only temporary relief) and my pain generally increases when I sleep. That particular area sometimes swell but reduces on its own .
@@aakankshakamboj3764 That sounds more like a shoulder injury. Is laying on your side painful (effect side down)? is the pain worse with shoulder movements, elevation, lifting or rotation?
@@PerformanceSportSpine no it mostly doesn't discomfort me by sleeping on one side and doing regular activities. I'm able to move my shoulder and hand without any issue. It's just the area on the left side between my spine and shoulder blade hurts sometimes which spreads to my chest also. I have done dorsal spine MRI scan which was normal too.
Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on RU-vid channel now for help for kind of health issues..
Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on RU-vid channel now for help for kind of health issues..
It’s a difficult area to stretch cause we can’t focus on it, usually we end up using other muscles to stretch the rhomboids and it never really hits them at all properly. But in this video he explains it perfectly and I tried the wall push and focused my upper back and felt huge strain relief, been dealing with this pain for 3 years now and it has diminished my quality of life .. hoping this helps me over the long term .. thanks
It can be a difficulty area to stretch. Glad to hear our explanation was helpful and it provided relief. 3 years is a long time to deal with this, we hope it helps long term too!
@@PerformanceSportSpine thanks for the video if I tell you that I have the same problem dealing with this pain for more than 12 years,doing a lot off treatments and it never stops I end up giving up until I came across your video and I did once and I feel so good and I promise myself will be doing it twice a day still I see myself back to normal and thanks 🙏 for coming across your video!
@@Jawo2020 That's a long time to deal with this pain. Glad you kept searching until you found something that helped. Happy to hear the stretches helped your back feel normal.
I currently have pain on my left rhomboid between my shoulder. Pulled it weightlifting , I dont know. Its paralyzing pain!!!! I can barely hold up my phone right now
Hey doc I don’t feel any sorts of pain in my neck nor in my spine but yes there is a persistent tightness that doesn’t really seem to go just like something that needs a myofacial release and also my scapula and the my lats at the starting if my armpit also hurt when I do some movements at the gym such as cable pullovers . Am I also suffering from the same thing just wanted to confirm.
hard to say for sure, but from your description this seems like something different. Are cable pullovers the only movements that hurt, or are there other ones?
@@PerformanceSportSpine it hurts at the attachment point of the lats and shoulder blades just underneath the armpit . Maybe its some sir of strain of something I really very confused cuz the physio I went to he didn’t have a clue but yes that’s for sure that I don’t really feel any pain the whole day but movements that invlove the stretching of Lat especially the pullovers and the Lat pulldown as well but Manily the pullovers hurt my scapular region .
And yes the heavy deadlifts too but I feel that the rhomboid or the mid trap region is tight . Some sort of tightness I can’t explain . What I think in order for the strained muscles to recover “the rhomboids might be doing some additional work which might cause them to spasm “ .
@@move_with_simm1320 Can't say for certain, but this issues appears different than what this video is meant to address. How long does the pain last after deadlifting? Is it worse with heavier loads and does it get a little better after you warm-up?
@@PerformanceSportSpine so i have been resting for a while now like its been 4 days now and the tightness seems to be reducing doc but yeah the any moment that involved the lats and the scapula especially the Lat cable pullovers seem to elevate the pain . The pain kinda stayed consistent with deadlifts but all the excercises were done together and all pain was increased when the body cooled down . I felt the scapula had some strain or some issue . I think resting will make it better for sure as I’m already seeing some benifits .
