How to Fix Upper Back / Rhomboid Pain for GOOD (4 Effective Exercises)

Pain in the upper back muscles like the rhomboids and middle trapezius is often achy and it can feel like the muscles are in knots.
In this video you’ll learn that trying to address this type of pain with things like massage, simple static stretching or painkillers addresses the symptom and not the root causes.
We’ll cover three common root causes of upper back and rhomboid pain including levator scapulae dysfunction, serratus anterior dysfunction, thoracic spine stiffness and poor posture aka hunchback.
The first exercise you’ll learn can be used to quickly diminish pain.
The remaining three exercises address the root causes that you learned about.
If you’ve got pain now or ever feel pain, tension or achiness in this area, check it out and make sure you address the root causes. Don’t just poke it or rub it - you need to restore proper function for long-term relief.
IN THIS VIDEO
00:00 - Intro
00:44 - Root causes of rhomboid pain
STUDIES
01:33 - Study #1: Levator scapulae and rhomboid minor are united pubmed.ncbi.nlm.nih.gov/35367...
05:00 - Study #2: Effects of thoracic spine manipulation
pubmed.ncbi.nlm.nih.gov/34410...
THE EXERCISES
06:40 - Rhomboid ISO
08:15 - Segmental Thoracic Mob
10:05 - Wall Neck Side Bend
11:50 - DIS: Shoulder Extension / Anterior Scap Tilt
OTHER RESOURCES AND LINKS MENTIONED
[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD
• See Pinned Comment For...
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Shoulder Pain Solution: www.precisionmovement.coach/s... - a science-based, progressive program designed to fix the root causes of shoulder pain and keep them pain-free for good
Wake Up This "Hidden" Muscle to Fix HUNCHBACK Posture • Wake Up This "Hidden" ...
3 Reasons You Have LEVATOR SCAPULAE Pain • 3 Reasons You Have LEV...
Anatomy App: © BioDigital, Inc. www.biodigital.com/
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.

[@Fabulizzzzz]

I want to provide an evidence based comment after experimenting with these exercises for 2 months. I really tried hard not to come back to comment on this video after experiencing relief the first time I did these exercises. I can’t tell you how much these exercises have changed my life for the better. I started experiencing this pain on my right side on 9/4/22, which landed me in the ER because the pain was a 10/10 and I couldn’t even breastfeed my son without pain, there I was diagnosed with right shoulder impingement and given narcotics since I couldn’t move my right arm above my head. I now know it was because of rhomboid pain and the root causes Coach E talked about in his video. For 8 months (before watching this video), I did all the exercises recommended by my PCP and PT for shoulder impingement, getting minimal relief (and that’s being generous). Not to mention during the 8 months, on several occasions when the pain was a 10/10, I took ibuprofen religiously and had rhomboid pain transfer to my left side. In essence, I got worse over time. After 2 months of doing these exercises daily, at least once/day and in the beginning (first 2 weeks) I did them twice/day, I have never needed another massage or pain meds. The first time you do these exercises will be tough, especially if you have severe pain like me. Coach E says what you should expect perfectly in his video. I noticed immediate relief after doing the exercises for the full set for the first time. I couldn’t believe it. Seemed like a miracle. As I continued doing them, I was able to do things I wasn’t able to do like lift up my young children in and out of their car seats and crib, or raise my arms above my head. Not being able to do those things put me in serious depression, I self medicated with ibuprofen thinking it was doing something. I now know what has been causing my pain thanks to Coach E’s articulation of the root causes. I will also mention that I failed to do the exercises for 2 days straight last week and the pain came back to a 6/10 which I haven’t felt since before starting these exercises. I immediately went to do the exercises when the pain woke me up at 3am and I got relief immediately after the first set, pain level probably went down to a 2-3/10. Again, no pain meds or massage were needed even with experiencing the pain at 6/10 for a short time. I hope my experience convinced someone on here going through life with this awful pain to give the exercises a try. You’ve got nothing to lose. The comments alone are powerful testimonies of the relief you’ll get.

[@PrecisionMovementCoach]

Hi Elizabeth, thank you for leaving your feedback and for your kind words. Too bad you had to suffer for so long but you're out of the woods now! For more lasting relief, if you haven't yet got it I suggest our Shoulder Pain Solution program (www.precisionmovement.coach/shoulder-pain-solution). The exercises in this video are awesome, but to truly address the root cause(s) requires a progressive and systematic approach over time with many exercises to wake up all the muscles of the body and ensure your movement patterns are good. But definitely continue to use these as a "band-aid" and to prevent the pain from returning! Coach E

[@Fabulizzzzz]

@@PrecisionMovementCoach hi Coach E, I do all those shoulder exercises in every video you’ve ever made. So, I start with these exercises daily but I also do the shoulder ones too. Thank you so much for changing my life for the better! Blessings to you

[@shaunwilliams7983]

I’m so bloody sore, I’ll report back this is day one

[@fannyangarita8568]

@@shaunwilliams7983.. have you had any relief ?

[@earthbodyofficial2603]

How are you doing now?@@Fabulizzzzz

[@Hermes-Quadmegistus]

7 physiotherapists, 3 chiropractors and 2 national health Drs later over 7 years and I finally get a result that works from P.M. on KZbin. Says a lot about the medical profession at large. No repeat patients = no money. Thanks for sharing your techniques. Nuff love.

[@PrecisionMovementCoach]

Happy to help!

[@jerrysizzler44]

I'm here 5 years into chasing (and working my ass off) for relief. Not yet had anyone said "rhomboid" to me. This video is a lightbulb moment so I'm glad I clicked on it, because honestly I'm exhausted from trying to educate, diagnose, and heal myself. Doc just wants me on pain pills and thinks I'm stubborn for not giving up on fixes.

[@Hermes-Quadmegistus]

@@jerrysizzler44 If your healing takes more than 3/4 weeks you need to get some zinc-l-carnosine and magnesium glycinate chelate as the nerves that feed electricity to the muscle will struggle to heal without these 2 essential elements as they are the main elements that re-build-the-nerves and the myelin sheath. 90% of the world's population is deficient in these elements. If you get acid reflux.....gerd.....or hiatus hernial symptoms with a small hernia these elements will definitely help. Try it, you have nothing to lose everything to gain. It worked for me in less than a week. good luck and lots of love Jerrysizzler44.

[@patriciataylor1204]

Oh my goodness! I have had this pain for 8 years now off and on and despite seeing a physio and chiropractor it keeps returning. I have been in tears with the pain from my last event and desperately searched You Tube for an answer. Voila! Here you are! Amazingly as soon as I began these exercises my pain level reduced and I can relax at last. Thank you thank thank you - I can't say it enough. So happy to have found you.

[@PrecisionMovementCoach]

Thanks for sharing!! We are so happy that you found us and the content worked. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@jugglemarci]

I've been suffering from pain "right there" on my right side, which I now think must be rhomboid pain, for about a decade. Recently I started to get back massages regularly (which helps temporarily), and the masseur told me I have trigger points there. But I always think I shouldn't have to do that, to be pain free. I performed these exercises after watching this video, and I'm already feeling some relief. You are a godsend. Thank you very much!

[@PrecisionMovementCoach]

Nice work!

[@erdaldogan7266]

Thanks man

[@libertarianman69]

If on right side watch dr. Eric Bergs video. Could be from bile duct. I know, sounds weird but check it out.

[@mirnaperez2674]

@@PrecisionMovementCoach Hello!... just open your video and guess what?,,, I'm sitting here in Urgent Care waiting to be seen for right shoulder blade / right shoulder and arm pain for 1 week

[@PrecisionMovementCoach]

@@mirnaperez2674 Try out the exercises and let us know how it goes :) - Coach Joshua, Team PM

[@Fallen608]

Ok. Constant pain in my rhomboid and neck, on the right side, for over 2 years now. I am going to dilligently try these exercises and report back. It is soul crushing to live with constant pain all day, all night. Every day.

[@PrecisionMovementCoach]

That is too long to be in pain. These exercises are a good start but they are just a bandaid. Make sure to check out the resources in video description for more ideas. Especially, the Shoulder Pain Solution program. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@thehugoeffect766]

Honestly, I think you’ve actually saved my life and I haven’t even tried the exercises yet. For near 3 years I’ve had problems in THE EXACT AREAS YOUVE SHOWN, I’ve never been able to explain the symptoms to anyone, but you’ve answered haha. I’m serious, 3 years of this and I’m ready to give up, if this works I’ll genuinely owe you. Subbed.

[@PrecisionMovementCoach]

You got this!

[@victorialidstrom623]

Did it work? I've had left side pain in this shoulder blade spot especially while sitting for past 6 years. Hope this helps. No one seems to understand ❤

[@PrecisionMovementCoach]

@@victorialidstrom623 Keep us posted on your progress :)

[@mrsmradoch9584]

How worked for you? I am with this kind of paint for last year and now it spread to my neck. All the time they said at physiotherapy that I have blocked neck(but never felt pain in it) but last week it spread to mine neck too :/ so I am trying to solve it myself somehow since physiotherapy is like once a month (due to lots of ppl) and doesn't seem doing much :(

[@PrecisionMovementCoach]

@@mrsmradoch9584 Did you try out the exercises? - Coach Joshua, Team PM

[@sherry5214]

This guy is FABULOUS adding articles and graphics! And I am ONLY 5 MINUTES into this video! THANK for all the comments too! It gives me hope! Now onward to lear more and DO ❤

[@PrecisionMovementCoach]

Thanks for that! We really appeciate you stopping by and commenting. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@satisfiedvideosberry7748]

Lifesaver. My god, I’ve been dealing with terrible pains like pinched nerve. It would get numb to touch and prickly pain. I went through all of these and it’s almost fully gone

[@PrecisionMovementCoach]

Yes! That is so great to read. Thanks for trying it out and letting us know that :) - Coach Joshua, Team PM

[@RavenPainting]

Thank you so much for sharing this video. As a painter I’ve struggled with rhomboid pain due to repetitive strain injuries for many years. These exercises have helped immensely. Greatly appreciate this content

[@PrecisionMovementCoach]

Yes! So happy that you found them and that they helped. Thanks for sharing :) - Coach Joshua, Team PM

[@dianneshuford2861]

Thank you Eric for this very effective series, which are much needed!

[@PrecisionMovementCoach]

Glad it was helpful!

[@houstonharris1438]

I've been dealing with a debilitating trigger point in my thoracic area for a year. PT has been helpful, but I feel like it has had limitations. I just tried these exercises and I can tell that last one is seriously targets my trigger point very well, better than anything I've done so far. I also like your explanation of the mechanics of why I have the problem and why the exercise may solve it. Thank you.

[@PrecisionMovementCoach]

Nice work!

[@tarab4093]

I’ve been doing rebounding for a couple of months but this was by far my favorite workout I’ve found so far!

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@slymonkeey8078]

Excellent video! Thoroughly explained!Loved the anatomy visual as well as the tips on how to properly perform the exercises. Keep up the good work. If I can request can you do a video with causes of upper back cracking or grinding in the thoracic spine? Take care!

[@PrecisionMovementCoach]

Glad that you like the content. Check out the first 3 videos here for ideas on how to make sure that your thoracic spine is moving well: kzbin.infosearch?query=thoracic - Coach Joshua, Team PM

[@malenadoty5643]

Oh my gosh you’ve pinpointed exactly where I’ve been having excruciating pain. I’ve been getting adjustments, but still in a great deal of pain. Can’t wait to get these going.

[@PrecisionMovementCoach]

Thanks for trying them out!

[@roberthall7336]

These are so good, Coach! Will add them before and after my swim sessions. Thank you!

[@PrecisionMovementCoach]

Wonderful!

[@Fitingbros101]

I can't believe I found this video. Ive had a bad rhomboid (and assumed I just had a "bad shoulder" from throwing out my arm too much playing baseball which was not true). I just finished these exercises and I feel as free as I did when I was a kid. This video is priceless to me and these exercises will now be apart of my daily routine

[@PrecisionMovementCoach]

Yay! We are so happy that you found the video and that it is helpful to you. Keep us posted on your progress :) - Coach Joshua, Team PM

[@GrizzlyBearmann]

I think the idea of disassociation movements is gold and we need more of that in the mobility and pain relief spaces of the fitness community. It’s so easy to prescribe an exercise that should theoretically help with symptoms but ends up just perpetuating dysfunction through associated movement patterns. Great work-please keep it up!

[@PrecisionMovementCoach]

Thanks for your thoughts! We really appreciate that you support our perspective :) - Coach Joshua, Team PM

[@sherry5214]

💯 ❤❤❤

[@maccaberry1041]

Finally - an exercise that actually works. Thankyou so much for 'curing' my continual rhomboid pain. I tried these exercises 3 or 4 times a day for 2 or 3 days and rhomboid pain gone, shoulder pain gone, neck pain gone. Now I will try to keep doing them a few times every day for maintenance to avoid the pain coming back.

[@PrecisionMovementCoach]

Great work! Thanks for trying it out :)

[@borisromero1600]

After 25 years and a bit more of resistance training I overdeveloped my anterior chain (massive unbalance) in May 2020 which left me with an injury on the levator scapulae, rhomboids, shoulder and trapezius -Also caused by hanging on my weight while doing pull ups every single day (silliest mistake ever) - so I started this protocol 2 days ago and I must say this has been a miracle as I believe the pain has significantly decreased by 80% and I am convinced I on my way to recovery. I will continue this programme for few more weeks and then keep it permanently (just twice a week) as it also helps correcting posture. Big shot out to Precision Movement and coach E for nailing it on the head! Cheers

[@PrecisionMovementCoach]

Thanks for trying it out and so happy that it helped!

[@tomsee1677]

how's it going?

[@SkeensSeattleUSA]

I’m suffering with everything you described. Today I am starting your suggestions.

[@PrecisionMovementCoach]

@@SkeensSeattleUSA Keep us posted on your progress :)

[@MrBIGZ1964]

I have been searching KZbin for many years and I have finally hit the nail on the head. Thanks and may God bless you always.

[@PrecisionMovementCoach]

Glad that you found us :)

[@cathysabo1454]

I’m currently getting P.T. For an interior glenoid fracture. Now I see why they have me squeezing my shoulder blades together in the back!! Definitely will put more effort into this exercise now that I see why it is important and what movement this muscles facilitates! Thank you!! Excellent video!!

[@PrecisionMovementCoach]

Happy to help!

[@professionalcommenter]

So my husband and I both have a curve in the same spot right below the romboids. I have tried so many exercises to release the muscles. This is the first and best set of exercises and explanation of what causes the pain we experience. Thank you!

[@PrecisionMovementCoach]

Wonderful!

[@timeaton9478]

Watched this last night and today was the first work day in the last year that I have not felt a burning knife stabbing my upper back. Every dentist needs these exercises! Thank you!

[@PrecisionMovementCoach]

Wow! That is awesome to read. Thanks for trying it out and letting us know. We are here if you have any more questions :) - Coach Joshua, Team PM

[@sprinkletrackskopa3646]

This is a miracle! Only took two days to get rid of pain and tingling I've had off and on for two years. Thank you so much!!

[@PrecisionMovementCoach]

Wonderful! Thanks for trying it out! :)

[@patriciawiston8449]

For fifty years my neck has pulled to the left. All the different types of doctors tried with no success. I was mad until you said 2022. So, now I have a big job. Thank you for your clear explanaton. No pain after those exercises in traps. Hopefully the neck muscles will lengthen. Thank you very much . You are an excellent teacher. I have kept your videos and will continue to review them.

[@PrecisionMovementCoach]

Happy to help!

[@espi3324]

I just did a Ninja Warrior "type" gym and flared up some serious rhomboid pain! All the secondary muscles that are effected in my neck were all acknowledged in this video. It was so informative to hear you talk about exactly what I am dealing with. I just started doing your exercises and I noticed some relief. I am going to keep at it! Thanks.

[@PrecisionMovementCoach]

Happy to help!

[@tuireannherriott4300]

Great information! I loved that you shared the articles that you found information in. Then a great range of exercises from warming up to strength building. Thank you so much.

[@PrecisionMovementCoach]

Glad it was helpful!

[@evelynvaldez1526]

This is what I need for my longtime pain on my shoulder blade, thank you couch

[@PrecisionMovementCoach]

It's our pleasure!

[@daveoakleyfitness2392]

Excellent exercises as I was dealing with this rhomboid issue for over a month and came across your video by accident. I am 66 years old and a weight lifter for over 40 years and this issue cropped up, I believe it might have been attributed by my 2-6 hold bar hanging for over 65 seconds per session thinking it was helping my spine but then developed this issue of rhomboid pain. I stopped doing the bar hanging and implemented your techniques and found immediate relief. I appreciate that it's simple, but very affective for me plus it doesn't take a-lot of time to perform. Your voice inflections and presentation was very nice and calming. Thank you so much. I definitely subscribed to your channel.

[@PrecisionMovementCoach]

Thanks for following along!

[@fonzroberts5136]

Thanks Dave... you might have just pinpointed how I ended up with what seems to be rhomboud pain.. I I do quite a bit if bar hanging too and when this hit, if I recall, was trying muscle ups besides hanging.. thanks.

[@Cupcakecrm]

I had the pain for one month and start worrying as it doesn’t go away despite stretching and massaging. I immediately feel better and the pain goes away when I do the exercises while watching this video… thank you so much!!!!

[@PrecisionMovementCoach]

That is great to read! Thanks for sharing :)

[@lucyjohnston6838]

I LOVE that you included studies!! I've been looking for a rhomboid video that is evidence-based, and you came through!

[@PrecisionMovementCoach]

More to come!

[@JanGannon-ui5pe]

Thank you so much. This explains the pain I get periodically and and what I can do to minimise it in future. Also explains why at times it extends up my neck. Great demo of the exercises.

[@PrecisionMovementCoach]

Glad that it worked!

[@domizzi626]

The Rombloid ISO really helped me out. During work my right shoulder was bugging me. I did a few sets and within minutes my discomfort went away. The burning sensation disappeared, although I still have slight discomfort. I feel much better. I will do more of your exercises. Thank you 🙏🏽

[@PrecisionMovementCoach]

That's awesome to read! Thanks for trying it out :)

[@maxplaylist]

How'd it go

[@domizzi626]

@@maxplaylist so far it’s helped. The pain back once in a while, but only comes back if I continue on with my bad posture at work or home. As long as I have good posture I’m good 👍🏽

[@florachildressEarth2Flo]

I tried out your exercises, I think my back was in less pain from doing them just once, I cut the reps down lower, so that I could get use to the movement and not cause myself more pain. I will for sure be watching some of your videos for neck, entire spine, and strengthening , near 70 years old and feeling it! Thank you for sharing 🙏💯💕

[@PrecisionMovementCoach]

Great job!

[@Flursh]

I’ve been looking for something to help with this exact pain and I will try these every day, thanks so much

[@PrecisionMovementCoach]

Happy to help! Let us know how it goes :)

[@marlitirelli4563]

I’ve been suffering on and off from rhomboid pain for over 15 years. PT helped a little but it keeps coming back. I can’t play the flute, piano or simply sit at the table that the pain burns my left side. I’ve also been suffering from Levator Scap on my left side with headaches on the left side too. I finally understood that they are all well connected. Thank you so much for all the information.

[@PrecisionMovementCoach]

You are welcome! You need this program: www.precisionmovement.coach/shoulder-pain-solution-yt The Neck Pain 1 ROM Coach routine can also help: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@JamiBova]

I’ve been struggling with this pain off and on for the past year. Thought I’d tried everything and nothing was helping. Just did these and am already feeling some relief. Thank you so much for sharing this information and explaining it so well. ❤

[@PrecisionMovementCoach]

Nice work!

[@carlossoriano4010]

Great video, thank you! 🙃

[@PrecisionMovementCoach]

Glad you liked it!

[@jayadevchallapally7239]

This is amazing, fixed all my issues from looking down into my phone too much. Thanks!

[@PrecisionMovementCoach]

Great to hear!

[@user-jq6sp1bt8e]

So helpful. Just did all of this now. 55, working out since birth. I'm a teacher and know better but graded 100 projects in under 2 weeks and now I'm paying the price. Spasms stopped yesterday. This is great for phase 2. I'll use these in my daily/weekly stretches so I can still walk and carry bags at 80+😊

[@PrecisionMovementCoach]

So happy it helped. Thanks for watching, trying it out and commenting. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@janmichaelgambill]

This is helpful as I get trigger points in my rhomboids chronically due to Scheuermann kyphosis. So I have around 3 vertebrae fixed in my thoracic spine that cannot really move freely, but hopefully these exercises can help to some extent and at least keep it more or less under control

[@PrecisionMovementCoach]

Hope it helps!

[@prkdrain]

I’ve been dealing with rhomboid pain for the last 5 years. Like everyone else, I felt defeated and assumed this was going to be status quo for the rest of my life. Well, my wife came across Coach E’s video and passed it along to me. I was skeptical since nothing else has worked, but after ONE CIRCUT of movements I feel better than I’ve felt in a long time. I am VERY EXCITED to commit to these movements and get the results I have long dreamed of. THANK YOU SO MUCH!!! You are seriously a Godsend!

[@PrecisionMovementCoach]

Wow! Thanks so much for trying it out and commenting. We really appreciate it. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@bassesnap]

After riding my Road bicycle for abort 8 years i builded up som serious rhomboid pain. I tryed everything but noting helped. Then on my search on KZbin for exercices i by qincidence fell over this video. I tryed all 4 exercices for 4 days and my stiffness in upper back is nearly fully gone. This is nearly supernatural!!i am so very happy You are a very clever man . I now enjoy riding my bicycle again. THANK YOU SO SO MUCH this is truly a game changer for me👍🏼👍🏼

[@PrecisionMovementCoach]

Awesome!

[@firetao9635]

Wow this content is excellent!!! So glad I discovered this. I have appreciated everything my PT does for me but we never have time to go into this much detail. Also appreciate the study overviews!

[@PrecisionMovementCoach]

Glad that you like it!

[@CB19087]

I dislocated my shoulder 10 years ago and have had problems ever since. I get tennis elbow every time I use my arm for any length of time. Plus the rhomboid trigger points. I think I've found the main culprit today. That neck exercise pulled exactly where it hurts in my elbow! I shall be doing all 4 exercises for the next few weeks to see how I get on 🤞

[@PrecisionMovementCoach]

Thanks for trying it out!

[@sportsboy5935]

how u feeling now ?

[@CB19087]

@@sportsboy5935 much better. I've also been following Tom Morrison. Been using resistance band to strengthen rhomboids and core strength stuff. I've found strict press to strengthen the back of my shoulder and triceps. I think the main cause of my arm pain is actually using my smartphone!

[@zackery3436]

Hey Coach! Would these exercises help with rhomboid pain from cervical radiculopathy as well? Thanks!!

[@PrecisionMovementCoach]

Yup! Also, check out the ROM Coach app Neck Pain 1 routine: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@zackery3436]

@@PrecisionMovementCoach Awesome! Thanks

[@Maichibumiriam]

Thanks a bunch my g atlist now my dad won't keep on complaining about my back posture and that sharp pain on my back You are God sent

[@PrecisionMovementCoach]

Gotta keep dad off of your back, right?

[@anneonimus7204]

I can not tell you how helpful this video is. Well explained, clear and concise. Thank you

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@mfortier68]

I've been following your series of movements for forward head posture (I have bad posture) and I think it's been helping with pain I have in my back. When I do the ASMR (first exercise of the series) I feel bumps (knots?) and sensitive spots in the neck muscle on the same side where I feel pain in my back. However, I'm not sure the pain is in my rhomboid. Looking at where you were pointing in this video (fix rhomboid pain), I think the pain I feel is a little lower than where you indicated the rhomboid is located. Anyway, I'll try adding the rhomboid ISO and the wall neck side bend to my morning routine to see whether this will help further. I'll also try the tweak DIS: shoulder extension. Or is there something you can suggest I try if it's not actually my rhomboid that is causing me pain? Thanks for the videos, I'm learning a lot.

[@PrecisionMovementCoach]

Keep working on these exercises and also check out the Neck Pain 1 ROM Coach routine: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM

[@izbavitelj1464]

I would pay premium if someone would first perform the exercises in silence and then present the theory and research. Great video and information but the same error as every lecturer repeats. First theory and then examples. Never worked.

[@PrecisionMovementCoach]

Interesting comment @Izbabitelj - I’ll try this for the next video I post. - Coach E

[@megand175]

I guess that’s the great thing about KZbin and Eric’s time stamps, you can go straight to the exercises then slide back to the theory in the order you find more appealing for you. 😊

[@izbavitelj1464]

@@megand175 @precisionmovement I just found the precision movement academy which answers all my questions and provides exactly what I need. Eric should link to the programs offered a bit more aggressively/proactively.

[@PrecisionMovementCoach]

@@megand175 it is great :)

[@PrecisionMovementCoach]

@@izbavitelj1464 all of the links are in the video description :)

[@user-oe5xm4tm5u]

Brilliant video. Like the way the root cause is first discussed with relevant research paper followed by practical clear strategies to ease the issue pain. Thank you 🙏🏾

[@PrecisionMovementCoach]

Glad it was helpful!

[@MrImasta]

Thank you so much this pain was really annoying for years until now!💪

[@PrecisionMovementCoach]

You are welcome!

[@Flan998866]

Thank you so much. Was in terrible discomfort and had not been able to sleep last night due to the pain. I did three of the four exercises whilst watching the video, except the second. It is amazing, especially after the last exercise I feel better, the pain is not so acute anymore. I guess I will keep doing them until the issue resolved itself. Thank you again.

[@PrecisionMovementCoach]

Great work! Also, consider starting this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@erdaldogan7266]

I have suffered from this pain for 15 years. I had any tests and the doctors couldn't help me. This morning I woke up with pain and came across your video and tried it out and I have to say I feel very relaxed, if that is the solution I am infinitely grateful to you.

[@PrecisionMovementCoach]

Nice!

[@andreamopor]

So detailed ！love to know the analysis instead of just being told what to do. thanks a lot gonna try out 😊

[@PrecisionMovementCoach]

Glad it was helpful! We appreciate that you are interested in learning :) - Coach Joshua, Team PM

[@navyachauhan2261]

Omg. I have had a pain in my rhomboids since I started an office job, with a weird clunky rotator's cuff. I tried this yesterday only once and I woke up with no pain. Went through the entire day with very minimal pain. My shoulders still pretty clunky but I wasn't expecting to see any results in one day anyway. But for the pain THIS IS A GODSEND

[@PrecisionMovementCoach]

Amazing! Thanks for trying it out and for sharing your results. Keep us posted on your progress :) - Coach Joshua, Team PM

[@victorymansions]

My word, the pain for me was bad but it suddenly came on so much stronger. It was that bad I was struggling to breathe. These are very relieving and I'm very thankful for a video like this being readily available should someone desperately need it.

[@PrecisionMovementCoach]

So happy to help! Thanks for trying it out :) - Coach Joshua, Team PM

[@grahammillard8841]

The tweak to doing the DIS: shoulder extension makes all the difference. Thank you

[@PrecisionMovementCoach]

Anytime!

[@simonbuusinaz]

What a great video! I appreciate the explanation of “why” the most. Having suffered torn supraspinatus on both shoulders from my time in the fire dept. I have had horrible rhomboid pain for years and no-one could explain why.

[@PrecisionMovementCoach]

Glad it was helpful!

[@donniebobb74]

Thank you! It's interesting that I had my own versions (not nearly as effective) of these having dealt with it for so long. I love the focus on breaking habitual behavior!

[@PrecisionMovementCoach]

You are welcome :)

[@MarkVanderbloemen-mp9lg]

Yea yea yea that's it... Try 30 years .. I'm 45 years old, when I was younger i was diagnosed with TMJ because of severe headaches where it felt like a jigsaw blade going from the back of my eye to a trigger point on the left side occipital and sub occipital or levlar scaulae, or whatever lol... My posture has always been neck forward, which rounds my mid back, like right to where i can point on my back if i reach as far as i can back there and touch... This has made my vertebrae jumbled where my humback is, and now that I'm older pain is there in the rhomboids and my rear neck clenches up all the time.. My shoulders are also rounded forward. This is the most complete and precise diagnosis and treatment I've ever gotten, and I thank you. Your video hits the spot!!!!

[@PrecisionMovementCoach]

Hi and thanks for watching! We really appreciate you trying out the exericses. Keep us posted on your progress :) - Coach Joshua, Team PM

[@jormond7266]

Thank you for this video. I suffer from shoulder pain and have been focusing on understanding the underlying causes so I can make changes and decrease the pain. Thank you for explaining what's going on and how to activate and strengthen the different muscles. Bless you.

[@PrecisionMovementCoach]

You are welcome :)

[@top10films30]

Thank you so much for this video. I've been looking for a reason behind my rhomboid pain and think you've nailed it. I've given the exercises a go and feel confident they''ll really make a difference going forward.

[@PrecisionMovementCoach]

You are so welcome and we are so happy that you found the video. Keep us posted on your progress :) - Coach Joshua, Team PM

[@angelamcpherson498]

Hello there! Thank you for your thorough videos! I share them all the time to anyone who tells me they have pain. You have helped me with my own pain that I have dealt with for years. Even though I have gone to physical therapy. So thank you very very much!

[@PrecisionMovementCoach]

It is our pleasure :)

[@tomascima5331]

So glad I found these and the rhomboid video … already feeling some relief after a year of pain. The second thoracic one on this video gave me a few pops that I’ve been unable to get for a while !

[@PrecisionMovementCoach]

Glad it was helpful!

[@mlowe7245]

Thank you Coach E. Very good information.

[@PrecisionMovementCoach]

You are welcome!

[@shankarmagudeswaran5918]

Wonderful set of exercises. In fact do my normal exercises daily, but these set of exercises addressing a specific problem are very good. My first day of this exercise has brought some relief and am sure it will relieve me of this pain!! Thank you.

[@PrecisionMovementCoach]

You are welcome and thanks for watching :)

[@oheymelissa]

I just found this video as I've had a pinched nerve in either my lower cervical or upper thoracic spine and that last exercise has stopped the dull, numbness I've been experiencing the last few days. THANK YOU!!!! I'll definitely check out your other videos!

[@PrecisionMovementCoach]

You are welcome and thanks for watching!

[@maureenpolak2184]

Managed 2 sets of these 4. Felt enough release to give some pain relief. Thanks Erik.

[@PrecisionMovementCoach]

Nice work!

[@fayetonkinson186]

Great demo and info. I shall be trying this over the upcoming months.

[@PrecisionMovementCoach]

Have fun!

[@kvogel9245]

Wow, that feels better already. Great video; thanks a lot!

[@PrecisionMovementCoach]

Happy to help!

[@dennisgreen6644]

I'm a pole vault coach one of my athletes developed rhomboid pain I used this video for the cure thanks

[@PrecisionMovementCoach]

Awesome thanks!

[@podpip888]

I wow this is amazing. I have been suffering major trigger points in this area for years and not been successful in combating it. Tried improve posture and stretching but minor results. That last exercise was so good - hard yes but perfect. The yoga block one was amazing too . Thank you so much.

[@PrecisionMovementCoach]

Happy to help!

[@smokeywisk]

Brilliant. I’m taking this video to my GP, just to annoy! It covers all of the TikTok shorts I’ve seen, so very comprehensive. Thanks

[@PrecisionMovementCoach]

Please do, and thanks for the referral. We really appreciate the feedback. Let us know if you ever need more support :) - Coach Joshua, Team PM

[@jamiesayre4745]

Very helpful! Best video I’ve seen on this! Love how you explained everything in the beginning of video! Thank you

[@PrecisionMovementCoach]

Happy to help!

[@kaileytulua3599]

Mahalo for sharing! This helped me a lot understand the root cause of the pain I had.

[@PrecisionMovementCoach]

You are so welcome! We really appreciate you trying it out. Keep us posted on your progress :) - Coach Joshua, Team PM

[@mamavanbree9675]

well explained sir thank you

[@elgato49]

Very helpful. Thank you so much!

[@PrecisionMovementCoach]

You're very welcome!

[@Longevitylifestylemedicine]

This is AMAZING this video helped me more than about two years of PT.

[@PrecisionMovementCoach]

Brilliant! Thanks so much for stopping by to try it out. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@sharauncovell6105]

Thank you! I REALLY APPRECIATE how you explained all of it! My pain has begun to radiate down the back of my arm so I really need this!!!! 🙏🏼👍🏼

[@PrecisionMovementCoach]

So happy to help! Sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@KMJoshiMusic]

Ant. Scap Tilt immediately made me feel so much better than I have in days recently. Thank you so much for this video! I'll be continuing the wall neck side bend as well as ant. scap tilt everyday.

[@PrecisionMovementCoach]

Nice work!

[@malinda1313]

Thank you so much for this video.❤

[@PrecisionMovementCoach]

You are so welcome!

[@Beheart888]

Thank you for this video. It definitely was something different that I haven’t tried and I’m hoping for some relief. Thank you.🎉

[@PrecisionMovementCoach]

You are so welcome!

[@sandranash7032]

Brilliant! Thank you. You really know Ur stuff!!

[@PrecisionMovementCoach]

Glad you think so!

[@servantrose]

Coach Eric thank you for doing this videos. I love that you show what parts of the body you are referring to, now I'm sure it's my rhomboid (minor). The details here are awesome and I can't wait to try these. I know they will work. Thanks Coach Joshua for answering comments!

[@PrecisionMovementCoach]

Thanks to you for your continued support :) Your comments validate our process! - Coach Joshua, Team PM

[@vincent70]

I'm suffering from this right now. Well presented and I love seeing a referenced recent research publication. Great job!

[@PrecisionMovementCoach]

Thanks for stopping by and let us know how the exercises go :)

[@lornaleong8148]

Thank you so much. I really like your explanation with the pictures of anatomy and exercises. I have been having pain in the area you mentioned for at least 20 years. I tried your exercises, and the upper back felt much better. I also have pain in the mid back on the side (lateral) too. Hope you can make video on it. Looking forward.

[@PrecisionMovementCoach]

Glad it was helpful!

[@Migsfigs]

Great video - you always seem to have beneficial, in-depth videos on relevant scenarios!

[@PrecisionMovementCoach]

Wow, thanks!

[@danielf5651]

Thank you so much again. I will try as soon as the pain decreases!

[@PrecisionMovementCoach]

Thanks for trying it out!

[@711Rod]

Dude I love you, I've had pain I that area for years now, I hated it because a lof of times the pain was so bad I had to stop working out entirely, making me lose all progress. I've done the exercises for 2 days now and surprise, it was more effective than an hour session with a physical therapist and all of their contraptions

[@PrecisionMovementCoach]

Glad I could help!

[@pilarperez6496]

The disassociation exercise was key, when I was doing these. That one really reduced my pain. I will continue and report back. I would love to see more of those so we can re focus on the weak muscles.. Thank you so much for putting this out there.

[@PrecisionMovementCoach]

Nice work! How are you now? Thanks for trying it out :) - Coach Joshua, Team PM

[@rococheer306]

Thank you so much for making this video. Your explanation was very articulate. You know your stuff and it was very helpful. God bless you.

[@PrecisionMovementCoach]

:)

[@janettefindlay8857]

WOW! Thank you brilliant video, I now understand what is going on and how to address it x👍

[@PrecisionMovementCoach]

Happy to help :)

[@yashpratapwar6490]

You are a lifesaver! Thank you so much!! Your video is one of the best videos in any category I have ever seen, you actually read research papers!! You video contained everything and was very well executed! Thanks!

[@PrecisionMovementCoach]

You're very welcome! Glad that you appreciate our efforts :) - Coach Joshua, Team PM

[@chrishalvorson6998]

Thanks for the tips. Great exercises.

[@PrecisionMovementCoach]

You're so welcome!

[@sabinamock4799]

Excellent. Thank you for sharing.

[@PrecisionMovementCoach]

You're welcome!

[@thxmuffe]

Thank you for this video! I have had this pain on and off causing skull pain and nerve tension etc. for over 7 years and i just tried the excercises and feel really good and plan to do these again often. Thank you thank you thank you ❤❤❤

[@PrecisionMovementCoach]

Glad it helped!

[@crownlaurus2610]

This explanation really helped me understand the cause of my pain. I couldn't figure it out. Your explanation was so clear. Thank you. I'm going to try these exercises. 👍🏾

[@PrecisionMovementCoach]

Thanks so much for watching and commenting. We really appreciate that :) - Coach Joshua, Team PM

[@Mingchan]

Wow, I'm visibly shaking from the last technique. Thank you. I feel so much better. Subscribed. You're a god send!

[@PrecisionMovementCoach]

Nice work and thanks :)

[@Sorrel555]

This is EXACTLY what I wanted to know, thank you sir

[@PrecisionMovementCoach]

Happy to help!