"Rhomboid Pain": How To Fix Shoulder Blade Pain Quickly.
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Published 2021-10-17
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THE CAUSE OF SHOULDER BLADE PAIN...
Posture: Sitting or standing in a slouched posture position can cause joints to jam in the base of the neck and the rib joints, so improving you posture is the first step to stop this type of scapula pain or shoulder blade pain.
Sleeping position: Laying on your side with your shoulder pushed forward can jam the joints between our ribs and the spine, causing thoracic spine pain and muscle tightness over those rib joints. (The “costovertebral joints”)
Text Neck: Spinal joints at the base of the neck get jammed and irritated from forward head posture or looking down at mobile phones & laptops all day. This joint irritation can refer pain below that area causing mid back pain or upper back pain on one side.
HOW THESE EXERCISE FIX “RHOMBOID PAIN”…
Exercise 1.
The Towel Roll Technique loosens the joints between the ribs and the spine that can cause this type of rib pain. It also improves neck position, so the lower neck nerves don’t refer pain to the upper back.
Exercise 2.
The Thread The Needle exercises mobilises the costovertebral joints (rib joints) and gets blood flowing through the rhomboids and other scapula stabilisers. So, it’s great for costovertebral pain and Rhomboid rehab too!
Exercise 3.
A Thoracic Cat-Cow is great for mobilising the thoracic spine, rib joints and lower neck joints, so it's great for middle back pain relief.
Exercise 4.
Simple Side Bending with your arms up mobilise the spine and ribs in a different direction. This can be great to release those rib joints!
Exercise 5.
What I call a Chin Tuck PLUS is one of the best neck retraction exercises to improve posture that causes pain over the Rhomboid area. Protruding the chest increases the area of joints mobilised, but it’s great to strengthen important posture muscles too.
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Is your pain a bit further down?...
The 5 Best Exercises to Relieve a Stiff or Painful Middle Back. • The 5 Best Exercises to Relieve a Sti...
How To Release Tight Mid Back Muscles. • How To Loosen Tight Mid Back Muscles....
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0:00 Where "Rhomboid pain" really comes from
0:26 How to avoid rib joint irritation
1:02 How to avoid lower neck referred pain
1:37 Exercise 1. Towel Roll
2:26 Exercise 2. Thread The Needle
2:55 Exercise 3. Side Bending
3:21 Exercise 4. Thoracic Cat-Cow
3:53 Exercise 5. Chin-Tuck PLUS
#bodyfixexercises #thoracicmobility #midbackpain
All Comments (21)
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Thank you, Youtube Algorithm, for listening to me talking about back pain today and then recommending a very precise video to help me fix it. 😇🙏
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The fact that this showed up in my recommended without me ever adding into input for similar videos or searches is equally terrifying and impressive. Ive had this pain and not understanding what it was for months..
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him: "avoid sitting on the couch with devices on your stomach" 7.9 million people: 🥴
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Im 23 and been with back pain a lot of time. For at least half a year has been getting worse and now working 2 jobs hast been killing me. You showed me literaly EVERYTHING that im doing wrong 😂 and how to solve it. THANKS ❤
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Ok, now I'm actually scared of the youtube algorithm. This video was exactly what I've needed repeatedly for several years. Incredibly helpful and informative. A prime example of a really good youtube tutorial/self-help video
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As a 20 year old, I shouldn't have been experiencing this pain! It helped immensely!!
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I literally just did all of these exercises. My body made so many popping sounds 😂 I was in pain all morning and now it's tolerable. Thank you sir!
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OMG!! I have been in pain for over a week, multiple visits to doctors and massage therapist - these exercises gave me pain relief in 24 hours! Thank you!!
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i've been dealing with extreme shoulder/neck pain as well as pain between my shoulder blade and spine for OVER a year now and after doing these stretches for a few days it's almost completely gone. i almost cried from finally not having any pain :') thank you so much for the video!
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Oh my word, I’m 24 and this little 5 minute video did more for my back pain than anything else I’ve experienced. Will be doing this every night from now on
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Bro just woke up and decided to fix peoples backs, THANK YOU! I've been struggling with pain left side of my back for years, did exercise 1 and instantly felt relief after a lot of cracks. TY SO VERY MUCH!
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This video should be called: the one video to cure all back pain, one video to get relief, one video to always have on your playlist, one video to never forget
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Almost 33 and dealing with this issue over 10 years. No answers from doctors or chiropractors. This makes sense now, especially when that area creaks and cracks when I twist my body a certain way 5,000 times a day, to release the pressure. I knew it wasn’t my shoulder blade. Thank you for this video, I could cry.
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Okay, I’m reporting back in after actually doing each of the exercises 10 times. Tremendous improvement already! At first I didn’t notice the improvement but over the last few hours I can really tell. I am an Osteopathic Medical Student and I feel that I have a lot to learn from you.
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Thank you so very much for those stretchung exercises. I have battled that exact back pain for years. Within five minutes I experienced complete relief 😊
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After years of going to the doctors and not finding anything about the pain I was having this video is giving me hope. This is day1 of me trying to fix my back. My story is I have a knot like muscle in exactly where you pointed out (that’s the best way I can describe it) and to relieve the pain I pull down my neck and it crack and pops something in that area and it feels good. It’s like cracking your knuckles. The bad thing about it is now I have done it so much that my neck and upper spine are starting to hurt. I get severe headaches where I have to lay down on the floor. I can’t even work a regular job. I’m about to have a child in a couple of months and I want to get better for myself and for my child. This is day 1!! Pray for me and the other people having these problems!! I will also try to get better body postures.
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Youtube is like that understanding friend that knows everything.
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I've had this pain on and off for nearly 40 years. It started by holding my baby daughter with her sitting on my forearm. It still hurts as soon as I put on a back pack and starting a hike. At the end of the day, it hurts massively from just a any back movement. Thank You for reliving 40 years of pain. The exercises work!
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I've dealt with this pain since I was a young kid and have searched a few times for a solution. So awesome that this popped up on my feed finally, thank you!
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Thank you so much! I've been having this pain off and on for a couple years and you're the first person to identify what it is and how to stop it!
