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

[@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.

[@Clairebearthegoodfinder]

Multiple doctors 10 MRIS , 10+ years no mention of the Scoliosis. Finally diagnosed properly by a Neurologist. So Neuromuscular Scoliosis and about 12 others diagnosis ugh oh yea 3 pinched nerves and multiple disc problems cervical, thoracic and lumbar. 5 surgeries later I am at least getting better I can stand up (not 4 long) 😂😂😂

[@LouieBarsOfficial]

Thank you it definitely works

[@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

[@Lasvegas1newyork0]

I seriously thought I was about to cry or pass out from how good these felt!

[@PrecisionMovementCoach]

That's so great to read :)

[@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

[@alinailkara7526]

I've been experiencing this pain on and off for years. Interestingly, I always seem to have this pain (rhomboid or back pain) during vacations. At those times, I'm usually quite lazy, spending too much time on the sofa with my cellphone. It's frustrating that I always have this pain during vacations. I'm currently in the last few days of my vacation, and the pain has returned. I should mention that I started regular exercises before my holiday, which might be the reason why I didn't experience this pain at the beginning of the vacation, but now, towards the end. I want to thank you so much for saving my last days of vacation. It felt like a miracle - I experienced such relief from these exercises. THANK YOU VERY MUCH FROM TÜRKİYE!

[@PrecisionMovementCoach]

You are welcome and make a very good point. Just becuase you are changing something in your schedule doesn't mean that you should stop your movement habit. The ROM Coach app contatins a Daily Movement Tuneup that only takes 5 - 15 min to do. It's perfect for vacations. Check it out here and let us know what you think: www.precisionmovement.coach/rom-yt Talk to you soon :) - Coach Joshua, Team PM

[@dillancoltman5632]

This is exactly what happened to me. I'm in so much pain

[@SW-wu7bu]

Interesting! I also had this pain behind my shoulder blade off and on for years. Wasn't super painful. But annoying and it made it hard to take a totally full breath, and so made me wonder if it was a lung issue or a tumor on the back of my lung. Last week, while on VACATION overseas, so a lot of sitting during travel, it came back with a vengeance! It mainly hurt while sitting, or if I didn't lie down in a certain way. I just did some of these exercises and I can tell it has already improved the situation! Just as a aside, using a inversion table, which I own due to a degenerative disk in my lower back, seemed to help also.

[@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

[@malindamaasdorp8066]

Oh my goodness, I agree I'm also having it for the last 8 years. This is a pain that you can't even describe. Will try the exercises

[@carimgm4071]

The same to me

[@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

[@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

[@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!

[@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

[@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 :)

[@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 :)

[@maggotlord7934]

after doing the final exercise i burst out crying. this is the most relief ive felt in over 6 months of getting worse and worse. Thank you so much.

[@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!

[@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!

[@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!

[@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

[@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!

[@GLSampson]

Hello Patricia, Not sure if you'll ever see this but just in case...Have you been checked for cervical dystonia by neurologist? When you said pulling that's not a normal feeling. I have circle dystonia my head post to the right and I'm treated by neurologist which gave me my life back. Just thought I would mention this in case that's your problem. Took two and a half years to get a proper diagnosis for me. Good luck

[@reginapolo3357]

That first exercise with the retraction movement is what a physical therapist in Italy had me doing and it helped !! Thanks God!!!!

[@PrecisionMovementCoach]

Glad it helped! Thanks for watching :) - 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]

💯 ❤❤❤

[@Sinitman]

Couldn't agree more here. Particularly for me who have developed associated muscle habits through years of uneducated lifting - focusing on weight vs form and targeting.

[@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!

[@richardbowie3797]

Thanks. This video has been amazing. Years of back pain essentially gone after a few weeks. I have prompts around the house reminding me to do this daily. Many thanks!!

[@PrecisionMovementCoach]

Wonderful! We appreciate you taking the time to watch, comment, and support us. We do what we do for people like you. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@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.

[@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!

[@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

[@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?

[@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!

[@sarahschindler3693]

In a moment of desperation, I googled some movements to help reduce pain behind my shoulder blade area, and thankfully, this video popped up. This actually helped!! I had been stuck for days with awful pain! I will definitely be doing these regularly. Thanks so much!!

[@PrecisionMovementCoach]

Glad it helped! We are so happy you found it. Please keep us posted on your progress and thanks for trying it out :) - Coach Joshua, Team PM

[@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!

[@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!

[@skyhunter996]

You, my friend, are an angle walking the earth. I am literally crawling thru pain day by day for months unable to find relief; after doing this I have never felt instant relief I wanted to have since months. Thank you so muchh

[@PrecisionMovementCoach]

Amazing! Thanks so much for trying it out and for sharing your results :) - Coach Joshua, Team PM

[@Earth2Flo-v6f]

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!

[@lukemcgibney]

Thanks so much, this is one of the best video's I have come across. I have suffered with Rhomroid pain for 4 years. With this video in a few sessions I could fell the difference. I have downloaded the app and looking forward to using this over the coming weeks. Thanks so much.

[@PrecisionMovementCoach]

Glad it was helpful!

[@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!

[@tom_see]

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 :)

[@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

[@LeanneKirby-xw8id]

This is the best video I've seen on relieving this kind of pain. Ive had chroinc issues in this area for 2 decades. I can generate manage it without pain relief but it often wakes me up at night and sometimes stops me from doing things I'd like to do. I really appreciate the explanations of the causes and how the exercises help. Just one round through and things are feeling loosened. I'm now hopeful that i may not have to keep living with this pain.

[@PrecisionMovementCoach]

Wow, two decades....that is too long. Thank you so much for reaching out to us. We are here if you ever need more advice or assistance. Check out the resources in the video description. Especially the Shoulder Pain Solution program. Thanks for watching and commenting :) - 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

[@melindapear4798]

Yes, I have neck and shoulder pain. I wake up in pain.

[@misaelcastro9479]

The best video on upper back pain O ever seen in my life!!

[@PrecisionMovementCoach]

Thanks for that! We really aprpeciate you stopping by and trying it out :) - Coach Joshua, Team PM

[@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!

[@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!

[@koalasez1200]

Thank you!! People who sew, (especially for extended periods of time) get this. Your shoulder hunch in the beginning is a perfect example of what we do…I speak from experience!! 😢. Will be trying this asap and sharing! Btw, your Multifidus info has been a godsend. 🥰

[@PrecisionMovementCoach]

So true! How are you doing now? - Coach Joshua, Team PM

[@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 👍🏽

[@rodcline268]

Im in my 4 th day in a row with no pain , and increased mobility. Thank you for these exercises ive been in pain daily for years

[@PrecisionMovementCoach]

Awesome! Keep it up and thanks for the comment :) - Coach Joshua, Team PM

[@vz6365]

The last exercise is a magic.

[@PrecisionMovementCoach]

:)

[@FaithmwilaTumelo]

Am 25yrs old and I started having this pain for about 3 weeks now. I will definitely do this exercises and will come back to testify. Thank you so much

[@PrecisionMovementCoach]

Best of luck! How are you doing now? Thanks for trying it out :) - Coach Joshua, Team PM

[@ArizonaIrish]

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!

[@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!

[@jayadevchallapally7239]

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

[@PrecisionMovementCoach]

Great to hear!

[@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!

[@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 :)

[@alonbeccy]

I have had pain in that EXACT spot for 15 years. I've tried cortisone shots, PT, massage, chiropractic care (you name it) and nothing has worked. I did one round of these 4 exercises and I can already tell it's hitting the exact area that needs the work. Thank you so much!

[@PrecisionMovementCoach]

15 years! My goodness. Kudos to you for persevering. Hope to give you relief!

[@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

[@norenekoester6049]

Wow!! I so appreciate you identifying my specific muscle pain and providing some exercieses to relieve the pain. Thank you!!

[@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

[@sbawttd20]

This is one of the greatest videos I’ve ever seen, on any subject, in my entire time on the internet. God Bless this man

[@PrecisionMovementCoach]

Wow, thank you!

[@roberthall7336]

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

[@PrecisionMovementCoach]

Wonderful!

[@susanneharris8241]

Wow! MUST TRY THIS TODAY. I have had shoulder pain in that area forever and thought it was just my levator scap. Now I know where else to look. Just watching you do these gives me a sense of strength and relieve. Thank you so much!

[@PrecisionMovementCoach]

How did it go?

[@dianneshuford2861]

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

[@PrecisionMovementCoach]

Glad it was helpful!

[@hamedown]

I have had this pain for 2 years now and I have finally found someone who explains exactly what's causing it and how to fix it. Thank you very much!

[@PrecisionMovementCoach]

Happy to help!

[@carlossoriano4010]

Great video, thank you! 🙃

[@PrecisionMovementCoach]

Glad you liked it!

[@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!

[@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!

[@clintonclark3192]

Wow. Just wow! This man is SMART! I love how he explains everything.

[@PrecisionMovementCoach]

Thanks :)

[@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!

[@mg-tracing2045]

Thank you so much for the video. I've just tried these exercises after suffering with this pain now for over 2 years and seeing numerous specialists such as physiotherapists, MSK phsicians, osteo rehab specialists and a pain management consultant. I've received three sets of steroid injections in to the trigger points of trapezius, rhomboids and onto the thoracic spinous processes (where rhomboids attach) which had become very aggravated. I was 95% pain free, however recently started noticing it increasing again almost to it's worst. Therefore I'd suspected the root cause wasn't fixed and they were only sticky plasters. This video is a fantastic explanation of what I believe to be causing the issue for me amd also resonates to why I'm having continual issues with a tight neck, as well as rhomboid pain. After completing the exercises on a particularly painful day. I can report an immediate improvement in pain levels, and will continue to do these over the next few days and report back. One question, is there an alternative or begginer version of exercise #2? When trying this I find it almost impossible to flex my thoracic spine downwards and am quickly presented with a struggle to deal with the weight of my own head.

[@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

[@scottwood3585]

I'm so grateful for this video!!! 2 physiotherapists, 1 chiropractor, and 2 osteopaths none of them could diagnose this issue. 1 thought my hips were unaligned, 1 thought it just needed massaging, the physio gave me some back extension exercises to do for some reason. I knew when they were working on me it wasn't what i needed and it wasn't hitting / working the correct area. Finally, someone who knows and understands the issue! Only just started the exercises today but i can tell it's what i've needed and is working on my issue. When watching the video and each point explained my issue it was such a relief to hear! Thanks Eric!!

[@PrecisionMovementCoach]

You are so welcome! Thanks so much for taking the time to watch and comment. We really appreciate the trust. We are so happy that the exercises are helping and are here if you need additional support. Have a super day :) - Coach Joshua, Team PM

[@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

[@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

[@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 :)

[@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

[@dysonskept3399]

This is incredible. My rhomboid pain is gone after doing these exercises. I have to get back to them from time to time and everything is fine. You are a lifesaver. Thank you!

[@PrecisionMovementCoach]

Yay! Thanks for the report and let us know if you ever need more advice :) - Coach Joshua, Team PM

[@lindabelinske2381]

You are so very meant for this. Wonderful all around from content to teaching. I could go on & on about my pain experiences and attempted therapies... but will just leave it at: Thank you!! To breaking cycles 🥂

[@PrecisionMovementCoach]

You are so welcome :) We appreciate you! - Coach Joshua, Team PM

[@julieeboigbe8687]

I searched for “exercises for middle back pain “ I’ve had severe middle back pain for the past three days unrelieved with Naproxen and muscle relaxers. My plan was to make an appointment to see my doctor today. I did these exercises with you last night and was relieved immediately. I slept like a baby. I have not been able to sleep due to this pain. I didn’t need to see my doctor anymore as planned. Thanks a lot for your help 🙏🏾🙏🏾🙏🏾😊

[@rocnoxious5644]

I dont even know how or why this appeared in my algo but man thank you. Ive been dealing with pain here for over 20 yrs. The number chiropractors and massage therapist Ive seen, the money Ive spent, mattress gone through. I cant wait to try these exercises

[@PrecisionMovementCoach]

Yes! We are so happy that you found us. Thanks for stopping by and keep us posted on your progress :) - Coach Joshua, Team PM

[@srinivasg281]

Thanks

[@PrecisionMovementCoach]

Anytime and thank you!

[@annespencer8532]

Thanks.

[@PrecisionMovementCoach]

You are welcome and thanks for the support :)

[@blessingcarnes3110]

Pulled right upper back this morning and these exercises helped get pain down, thank you from Iowa 😊

[@PrecisionMovementCoach]

Great to hear! Thanks for trying it out and letting us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@امیرحسینیاری-ج9ر]

I don’t usually comment but OMG that was my problem and you saved my life, i always needed a ton of rest to be able to work without back pain. Thanks a million times.

[@PrecisionMovementCoach]

You're welcome!! Thanks for letting us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@juliu45]

After having this pain for 16 years on my right side, finally I find THE right exercises that actually work!! Thaaaank you very much for this invaluable information ❤

[@PrecisionMovementCoach]

Yaaaay! We are so happy that you finally found us and the exercises worked. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@galactic904]

Thank you

[@PrecisionMovementCoach]

Welcome!

[@judecogue9579]

Hey There is no word to thank you. Ive been struggling with this for almost 3years now and even swalloing was becoming an issue.I did some massotherapie, physiotherapy, cupping and recently went to a kinetherapeute and havent felt much better till now.And I just came across your video, tried the exercices and a couple mins later im already feeling better.Thanks a lot!God BLESS YOU!!!!

[@PrecisionMovementCoach]

Yikes...that is too long. Thanks for watching and for trying it out. It's great to read about your progress and I know that you will make more :) - Coach Joshua, Team PM

[@grahammillard8841]

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

[@PrecisionMovementCoach]

Anytime!

[@jamiehand4]

This is fantastic! I'm so glad I found your channel. A few weeks ago I was actually looking for a video to recommend for a friend's hip pain, found one on your channel, tried out the video myself, and thought it was amazing - so now that I'm having shoulder pain I decided to try out this video! This is exactly the part of my shoulder that is having pain. I love the combination of well researched information, accessible communication of the ideas, visuals to understand anatomy, and jokes and lightheartedness. Explaining what needs to change and then giving exercises and explaining how they help - it's all great. I'll definitely be back for more. Thank you Coach E!

[@PrecisionMovementCoach]

Hi and thanks for taking the time to comment. We are so happy that you found us and are here if you ever need more support. Have a super day :) - Coach Joshua, Team PM

[@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

[@johnto-ong2091]

THANK YOU FOR THIS EXERCISE. I HAVE TRIED MANY STRETCHES I HAVE SEEN IN FACEBOOK AND KZbin AND THIS IS BY FAR THE ONES THAT RELAXES MY BACK (JUST A LITTLE PAIN LEFT BUT HAD A HUGE IMPROVEMENT)

[@PrecisionMovementCoach]

Very happy to read that :)

[@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 :)

[@fierce_battlefield]

Im 40yrs old, presently suffering from this rhomboid pain for 3 days straight now. Been since high school, my late mom used to suffer the same. have this pain almost every week😢. Thank you for this informative video❤

[@PrecisionMovementCoach]

You are so welcome and thanks for sharing your story. Please try the exercises and keep us posted on your progress :) - Coach Joshua, Team PM

[@carenerobertson148]

I had severe rhomboid pain for 3 days I did these exercises for 2 days a few times a day. So thankful. I loved how this explains why- the causes.

[@PrecisionMovementCoach]

Amazing progress! Keep it up and let us know how it goes :) - Coach Joshua, Team PM

[@midnightjo1327]

The amount of pain relief after doing these exercises for 2 days is astounding! I can't thank you enough ❤

[@PrecisionMovementCoach]

Great job! Thanks for trying it out and letting us know :) - Coach Joshua, Team PM

[@pranavbhargava]

These exercises/ stretches (each better than the next!) were absolutely amazing in relieving the tension in the middle back!

[@PrecisionMovementCoach]

Great to hear! Thanks for trying them out and commenting. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@codmobilenewbie5430]

Loved it! You are such a down-to-earth person! God bless you!

[@PrecisionMovementCoach]

:)

[@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

[@1beauty4life]

This worked. I’ve been over stretching thinking it would help and it only made it worse. Doing these exercises I experienced immediate relief. Thank you. Now I need to find the lower back pain relief exercise.

[@PrecisionMovementCoach]

Glad it helped!

[@Lol-zj1kl]

Trying this and I finally felt some cracks and some pain relief thanks. You're a legend man.

[@PrecisionMovementCoach]

Great to hear! Thanks for stopping by to try it out. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@zXarianCzar]

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

[@maribroughtonwynn8794]

Yesterday, I pinched my upper back and it was so painful I couldn't breathe. I tried a variety of yoga poses, followed yoga for upper lower back videos, followed the physical therapy stretch videos, and nothing has released the pain as fast as these stretches did. Or these techniques. My upper back is still in pain but not like it was and I can breathe now. Thank you! Will be doing these periodically throughout the day and every day from now on.

[@PrecisionMovementCoach]

Hi and thanks for trying it out. We are sorry to read about your pain and happy to be here for you. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@lrod1158]

Thanks!

[@PrecisionMovementCoach]

It's our pleasure and thanks for your support! Please email us at [e-mail] if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@janieramirez1609]

Omg I just woke up with this pain ana came across this video..This video just becamey Best friend...thanku

[@PrecisionMovementCoach]

Happy to help!