Persistent Rhomboid Pain (Best Exercises & Posture Modifications)

#rhomboidpain #scapularpain #shoulderbladepain
Are you suffering from persistent pain and/or discomfort in your rhomboid area? Rolling or stretching provide short-term relief, but the symptoms always come back. In this video we show why it's likely the symptoms are being referred from your neck, and the posture modifications and exercises to resolve it!
Timeline:
0:00 Start
0:15 Why it's not muscle pain?
0:29 What causes it?
0:44 Posture Modification
1:12 Thoracic Exercises
4:32 Stretching isn't the answer
Relate Videos:
How to FIX Tight Muscles! Why your muscles are always tight!
• Muscle Tightness Expla...
Why are my Upper Traps always tight? Best Exercises to Resolve the issue!!
• Tight Upper Trap Muscl...
How to Resolve NECK PAIN (Postural Modifications I Exercises I Stretches)
• How to Resolve NECK PA...
References:
pubmed.ncbi.nlm.nih.gov/17610...
pubmed.ncbi.nlm.nih.gov/10828...
pubmed.ncbi.nlm.nih.gov/8742205/
www.sciencedirect.com/science...
Like, Comment and Subscribe to stay update with the latest content!
Subscribe here: / @performancesportspine
Connect with Performance Sport & Spine:
Visit the website: www.performancesportnspine.com
Like the Facebook page: / performancesportnspine
Follow us on Instagram: / performance _sport_n_spine
Address:
16770 NE 79th Street Suite 100
Redmond, WA 980852
Chiropractor
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@elyanmf]

Im suffering a lot from this pain, I've done almost 14 physiotherapy sessions & still no improvement at all...I tried some videos too and couldn't go on, they r useless or a bit harsh..but I came to this video n since the first time I tried these exercises, 2 days ago, I actually felt some instant relief...and i'll keep doing them with God's willing but i hope they would let me get rid of the pain for always 🙏🙏🙏

[@PerformanceSportSpine]

Glad to hear these exercises helped! Keep up the good work and just progress as your body is able. Let us know if you have any questions

[@kantarambaro5001]

Hey ma'am,Did you got rid of it?

[@rahulsingh-bu1mp]

Go for acupuncture therapy

[@davidc.f.9678]

Fabulous video, just what I needed, easy to understand and short, straight to the point. Thanks a lot.

[@PerformanceSportSpine]

Thank you! That is exactly the points we were trying to make!

[@IntercoastalArtists]

ive watched many of these; this one seems to come from the place of deepest understanding, and with the most effective exercises to boot!

[@PerformanceSportSpine]

Wow, thank you very much the kind comment! We really appreciate it.

[@Kuumo_sama]

Excellent video, thanks a lot man !!

[@PerformanceSportSpine]

Glad it helped!

[@tracyingram6377]

Thank you. Incredible relief. Thank you for careful explanation and visual cues!

[@PerformanceSportSpine]

Glad it was provided you relief and the cues were helpful! Thanks for watching!

[@marlynbarrett7619]

Thank you for this video. Very helpful

[@PerformanceSportSpine]

You are most welcome!

[@elenalatici9568]

Thank you! Your description of the pain fits mine precisely. I've been thinking that it's bursitis/tendonitis or rotator cuff. But my pain fits the exact locations you pointed out. Liked and subscribed. 🙏🙏🙏

[@PerformanceSportSpine]

Glad it was helpful! Thank you for subscribing!

[@gavinchohan9335]

Awesome video! Great explanation for exactly what’s going wrong with all my pain points. I knew I wasn’t crazy

[@PerformanceSportSpine]

Thank you for the kind words! So glad to hear you found it beneficial and to help explain why you were experiencing pain!

[@hasanfitness8368]

Just created an account dedicated for stretching, and this was by far the best video. I was feeling severe pain in neck and trap and when I squeezed by rhomboids together there was huge strain. I am a Software Engineer so I spend a huge chunk of time sitting. At first I though it was my neck, and then traps. I went to a physio which did some massage, gave me some exercises and did some cupping (I think that's whats it called). It felt really good for 2 days then the pain cam right back. I just figured it was my rhomboids along with my neck and traps but mainly rhomboids and these stretches gave me a huge relief. Simple and very well Instructed thanks for this video!

[@PerformanceSportSpine]

Congrats on starting your account. Thank you for the nice words, glad the video helped you!

[@stevenerwee6009]

Excellent video! These exercises are very effective. Thanks

[@PerformanceSportSpine]

Glad you like them! Thank you

[@Doingmybest700]

Oh i love these! Thank you! Liked and subbed. Do you have any videos on snapping scapula by any chance? I’ve been experiencing a lot of grinding and snapping in that region and the PT I saw wasn’t really helpful.

[@PerformanceSportSpine]

Thank you for the comment and subscribing, we really appreciate it! We do have this video on exercise for scapular control and serrates anterior that may help: kzbin.info/www/bejne/emWaq3eLaZaef5o

[@joan6244]

Awesome video

[@PerformanceSportSpine]

Glad you enjoyed it

[@xosenieto1829]

Thank you very much gentleman, for these exercises technically very well explained.

[@PerformanceSportSpine]

You're very welcome! Glad to hear you found them helpful

[@tomangelo79]

Thank you good sir. Your video gives the best explanation and demonstration - you are going to change many lives for the better

[@PerformanceSportSpine]

Wow, thanks. Thank you for the kind words. Glad the explanation made sense!

[@anime_.editz7]

Thank u for this stretching my back is feeling so relaxed and cool

[@PerformanceSportSpine]

You're so welcome!

[@joycemadzamba8838]

Very helpful exercises

[@PerformanceSportSpine]

Really happy to hear that. Thanks for watching!

[@Lubricanttechnology]

Thank you good video 😊👍🏻

[@PerformanceSportSpine]

So nice of you. Glad you found it helpful!

[@fasikaasefa3709]

Really thank you so much

[@PerformanceSportSpine]

You are so welcome!

[@bluesavingdeals9650]

You are just right!

[@PerformanceSportSpine]

Thank you!!

[@tom-leeallinnediego6903]

i just followed this and it did help, thank you

[@PerformanceSportSpine]

Glad to hear they helped you! You are most welcome.

[@ravipatil4130]

Thanks A Lot Brother.....it was just magical

[@PerformanceSportSpine]

Most welcome 😊. Glad it helped!

[@udoodkenny1530]

Subbed! Tnk u very much sir and more power

[@PerformanceSportSpine]

Thanks for the sub! Appreciate it

[@django3746]

feel better after doing these, thank you

[@PerformanceSportSpine]

Glad to hear that. You are most welcome!

[@ringkhangbasumatary4906]

Thank you sir.

[@PerformanceSportSpine]

You're most welcome!

[@robertafierro5592]

These videos are priceless!

[@PerformanceSportSpine]

Thanks for watching!

[@lhetzel101]

Thank you 😊

[@PerformanceSportSpine]

You're welcome 😊

[@markreilly5122]

I never believed anything like this would help today I tried wow! It actually really does thank you 🙏

[@PerformanceSportSpine]

It's pretty crazy. We had similar experience the first time. Glad to hear it helped!

[@karishmaaradhya238]

Thanks a lot sir 🙏 😊 ☺ 🙌 ❤

[@PerformanceSportSpine]

So nice of you! You're welcome

[@TheGraywe]

This is Amazing. I was grinding on that cross-ball trying to find the pain and it was awfully painful causing a temporary relief that not last 5 mins.

[@PerformanceSportSpine]

Glad you found it helpful!

[@shahabanwar7274]

Best video on the internet! Been in chronic pain for the entire year and have been looking for a video to get some relief. Tried these once and feeling sooo much better. Will continue these for a few weeks and report back. Liked and subscribed

[@PerformanceSportSpine]

WOW, thank you so much for your kind words! Sorry to hear you have being dealing with chronic pain for so long. Glad the video gave you relief, keep doing the exercises and it should continue to last. Thanks for subscribing! And yes, please lets us know how things are going.

[@mjenks85]

2 years for. This sucks. The right side is almost constant.

[@PerformanceSportSpine]

@@mjenks85 sorry to hear that. Hope this video and exercises helps you!

[@atlndnballer123]

Was curious how you were doing now after doing these exercises for weeks? Hopefully better!

[@vishalmeetoo8744]

@@mjenks85 same here

[@user-xu9it4bj5u]

Amazing

[@PerformanceSportSpine]

Thank you! Cheers!

[@zahraaalayed4636]

I feel good thank you

[@PerformanceSportSpine]

That's great to hear!

[@kaur1315]

Thnx a lot Brother.Bless u

[@PerformanceSportSpine]

Always welcome. Same to you!

[@kingpromise6390]

Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on KZbin channel now for help for kind of health issues..

[@zx864]

Thank you

[@PerformanceSportSpine]

You're welcome

[@nitindev4u]

Thank you very much ur video helps a lot to reduce my back pain to my half right hand.

[@PerformanceSportSpine]

Happy to help and that they helped reduce your pain

[@JamesJones-gj1ii]

DPT here. Love the mobility exercises but I’d add strengthening of the middle / lower traps and shoulders EXternal rotators. Have to have the strength to hold the posture and to allow for stable motion.

[@PerformanceSportSpine]

Thanks for sharing! Yep, strengthening exercises are always good

[@kylie3289]

I like the video. Do you have any help for acid reflux? I think mine is related to upper body tightness.

[@PerformanceSportSpine]

Thank you. Unfortunately we don't have any videos to help with that

[@mysciences]

Thank you for that warning about the tennis ball.

[@PerformanceSportSpine]

You are most welcome!

[@nitindev4u]

Very very effective excercise i get relief from my back pain

[@PerformanceSportSpine]

That's great to hear they gave you relief from your back pain.

[@AsimKhan-yc9xi]

Thank i sir sir you are absolutely right

[@PerformanceSportSpine]

That's great you found them helpful! Thanks for the comment

[@kingpromise6390]

Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on KZbin channel now for help for kind of health issues..

[@grabelnikov]

Thank you, do you have similar video for C4-6 areas? I have chronic pain in the areas and applying pressure doesn't help

[@PerformanceSportSpine]

No, sorry. We plan on making one soon. Some people have benefit from these stretches/exercises for those areas as well

[@louiseyap6071]

Oh wow! Ive been doing a lot of exercises from youtube and this one is my new fave. The numbness in my arm is not so bad anymore.

[@PerformanceSportSpine]

Glad to hear these provided you some relief!

[@dorisw2507]

Great video! I'm finding a lot of new videos on posture focus more on strengthening the serratus and traps rather than just the rhomobids. Is this because of new research?

[@PerformanceSportSpine]

Thank you, glad you like it! I am not sure, I have not been looking at that research recently. Definitely possible though

[@dvdkenneally]

Slipped disc in my back 12months ago and in agony every morning,hoping these excerises going to help

[@PerformanceSportSpine]

Sorry to hear that, we hope these will help!

[@jessima8528]

the wrong n right post compared is very important to everyone👍

[@PerformanceSportSpine]

Yes it is! Thanks for the comment!

[@mpg.1]

Hi do you have exercises for wrist pain? Either carpal tunnel or rsi. I really trust your suggestions everyone I have ever followed has helped reduce pain. Thank you

[@PerformanceSportSpine]

We don't yet, we will work on getting a video out on that issue soon. Thanks for the nice comment!

[@iansullivan3900]

It’s a difficult area to stretch cause we can’t focus on it, usually we end up using other muscles to stretch the rhomboids and it never really hits them at all properly. But in this video he explains it perfectly and I tried the wall push and focused my upper back and felt huge strain relief, been dealing with this pain for 3 years now and it has diminished my quality of life .. hoping this helps me over the long term .. thanks

[@PerformanceSportSpine]

It can be a difficulty area to stretch. Glad to hear our explanation was helpful and it provided relief. 3 years is a long time to deal with this, we hope it helps long term too!

[@Jawo2020]

@@PerformanceSportSpine thanks for the video if I tell you that I have the same problem dealing with this pain for more than 12 years,doing a lot off treatments and it never stops I end up giving up until I came across your video and I did once and I feel so good and I promise myself will be doing it twice a day still I see myself back to normal and thanks 🙏 for coming across your video!

[@PerformanceSportSpine]

@@Jawo2020 That's a long time to deal with this pain. Glad you kept searching until you found something that helped. Happy to hear the stretches helped your back feel normal.

[@Jawo2020]

@@PerformanceSportSpine can u pls share more helpful tips

[@stevestevoh508]

Nice video very concise, these exercises do help and at times are almost immediate relief, but this pain continues to return, im considering going to a chiropractor, just wondering has anyone had success with this?

[@PerformanceSportSpine]

Thank you!

[@basantchauhan9591]

iam ok now thanks a lot

[@PerformanceSportSpine]

Glad to hear it.

[@sss3449]

noticed instant relief wow

[@PerformanceSportSpine]

That's great, glad it helped so much!

[@BytesizedL]

I have the pain in this area for a year now. I am gonna do these exercises daily and check back on here (weekly) if there are improvements.

[@PerformanceSportSpine]

Sounds great! They will help. Let us know if you have any specific questions along the way

[@mbappelafraude]

how are you doing?

[@Aldebaran80]

i have this pain during years... i work with the PC, and maybe i have the height of the table excessively low, because i have tense the right romboid and the trapezius of the hand with i use the mouse, i feel better when i contract the shoulder to my head and when i move the shoulder to the back... i use the lacrosse ball but still have pain few minutes after a massage...

[@PerformanceSportSpine]

Adjusting the screen to a position that decrease symptoms will be super helpful. It is often helpful to think of the area that is experiencing the symptoms as a bruise, where massaging/rolling that area will likely decreases symptoms temporarily, but will contribute to the long term chronic symptoms. If you can break that habit, you will likely straight to improving in a few days. Also using these stretches and/or gradually strengthening the muscles around that area

[@zahraaalayed4636]

the best one is the third exercise .. i feel better after it

[@PerformanceSportSpine]

That is a good option. Glad it helped!

[@tomesky]

Im a Little confused with the thoracic prone extension. When I’m at the top, my shoulder blades are pushed outwards but you are saying I should squeeze them together is that right?

[@PerformanceSportSpine]

Yes, you want to squeeze them together as much as tolerated to aid arching (extension) of the mid-back (thoracic spine).

[@anho6924]

Can you explain more about using a tennis ball to relieve the pain? Why it is not good to overuse that method?

[@PerformanceSportSpine]

If the pain or symptoms are getting referred from the neck to that area, those tissues are already irritate. If you they overuse by a tennis ball, that will only irritate them more. The neck is the culprit (underlying issue) and the rhomboid area is the victim (symptom). Please let us know if you have any questions.

[@patblunt9688]

I had a laminectomy and bone grafts L4,L5,S1 5 months ago and have a lot of upper back pain. Can I safely do these exercises and if not, can they be adapted for me?

[@PerformanceSportSpine]

It depends, did your surgeon give you any restrictions after surgery?

[@patblunt9688]

@@PerformanceSportSpineat my 3rd and final check up in May he said I was fine and could get back to normal activities BUT to "listen" to my back. I had minimal physiotherapy in hospital, none was ordered post discharge, but I have been going for physio 2x week since May and try not to use my brace while at home. It feels like I have a brick implanted in my lumbar spine and in addition when I have been up for 2 hours or more, I get extreme fatigue pain across my upper back. The physio is doing all she can and has given me the official post op exercises, which I do daily. These exercises target the lumbar spine only.

[@jennifergonzales8582]

I have a pain like that for how many long years now and also may chest are hurt so bad and sometimes I'm not comfortable because I feeling short of breath...

[@PerformanceSportSpine]

Sorry to hear that. Unfortunately we aren't able to give any specific medical advice on this. We would recommend get assessed by a trained healthcare provider.

[@laadidaa8175]

I recently tried picking up my purse from the backseat of my car and as I was doing so I twisted my hand and felt a sharp pain on my shoulder and after some days that pain went away with time but there was some pain when I used to breath a little heavier and when I used to laugh. Some days ago, I was sleeping on my right side and as I tried to wake up I felt severe pain on my upper right side of my body. It's like starting from the middle back of my neck then to my right under arm and down till my right chest. What could have caused this? And what can be the treatment for this. Would be great if you will throw some light on the details. Thank you.

[@PerformanceSportSpine]

Unfortunately we can't give specific recommendations without assessment. From the description you give, we recommend seeing a trained healthcare provider

[@obelisk2923]

Thanks for the video that help me a lot. I have a herniated T2 disc at 25 yo.. i will give it a try

[@PerformanceSportSpine]

Best of luck! Hope the exercises help with you pain,

[@botabogdan9745]

I am 15 yo and I am having T2 level pain(around vertebrae). Some tips to avoid disk herniation, please?

[@PerformanceSportSpine]

Best thing to do is consistent exercise/activity, good general health and strengthen the back extensors muscles!

[@botabogdan9745]

@@PerformanceSportSpine Thanks!

[@PerformanceSportSpine]

@@botabogdan9745 yep!

[@vinanair5916]

Hello Doc.What do I do to relieve pain in C-45 part?

[@PerformanceSportSpine]

These same exercises will likely help with that.

[@kingpromise6390]

Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on KZbin channel now for help for kind of health issues..

[@meg9628]

I’m about to try these I had to come home from volleyball early because it just started hurting randomly idk why

[@PerformanceSportSpine]

Hope they help!

[@AjithKumar-9936]

Is it ok to do pull-ups and push ups with rhomboids pain/pain under shoulder blades

[@PerformanceSportSpine]

It depends on what is causing the rhomboid pain. If the pain is coming from the neck, then in general yes. But we can't say specifically for you without an individual assessment

[@AjithKumar-9936]

@@PerformanceSportSpine i do have pain only for some movements like pulling my rotator cuff inner wards into the spine and pulling my blades towards the spine region....

[@-CLIDE-]

Aaah this pain man! I think i really have to visit doctor now😔!

[@PerformanceSportSpine]

??

[@grimmes1159]

Something in the area of the rhomboid pops when I did the first stretch. It gives relief for a bit but then it’s just right back

[@PerformanceSportSpine]

It's best to avoid that particular exercise

[@prajjugudiyarmane6091]

Left upper nerve jam sir please give me suggestions

[@PerformanceSportSpine]

We will need more information if we are to make any suggestions.

[@nicholash3849]

Could the pain location reflect a rib displacements?

[@PerformanceSportSpine]

Can't say for certain without an individual assessment, but it is definitely possible.

[@tinamiles9328]

can any of these exercises be done with out getting on the floor , i have fibro and just cant get down on the floor ,

[@PerformanceSportSpine]

We often suggest trying them on the bed.

[@tinamiles9328]

@@PerformanceSportSpine i cant get on all fours my left leg is numb and stiff so being on it soft or heard surface hurts the same

[@kingpromise6390]

Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on KZbin channel now for help for kind of health issues..

[@user-tl1yf2lm5k]

I was going to watch the video on outer hip tendonitis and it disappeared, how do I find it ?

[@PerformanceSportSpine]

It was highly likely it was one of these two: Gluteal Tendinopaty: kzbin.info/www/bejne/omawlmuXZq2on5Y Greater Trochanteric Bursitis: kzbin.info/www/bejne/omawlmuXZq2on5Y

[@midhunboban3223]

❤❤

[@PerformanceSportSpine]

Awesome!!

[@nakinturonah-fr9wr]

Why my upper left side back pain and got sharp things in neck and throat

[@PerformanceSportSpine]

Without a personal assessment we can't comment on why someone is having pain

[@roarkingyt9549]

Sir plz tell me this pain is come from doing pull down exercise in gym after 3 months the pain have continue plz tell mi 😥😥😥😥

[@PerformanceSportSpine]

Sorry, without a personal assessment we can't give you any specific advice

[@neilasuanggangmei8229]

I was suffering these pain for so long I can't sleep as well cos of the pain. can you help me a good medicine name.

[@PerformanceSportSpine]

Unfortunately we can't prescribe any medications

[@jwk13050]

Watch this video, and others on the subject. The exercises and stretching will help to reduce your pain. Don't use medicine to mask the issue. Fix it instead

[@pumpingiron1886]

from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to light gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔

[@nehakashyap6987]

@@pumpingiron1886 dear yeh nhi thk hota 😭😭😭😭😭😭muje 6 saal se ha meine MRI. x ray sb krva liya kuch ni aaya udr sb thk ha par muje itna pain ha itne sallu se ki kya btyuu 😢😢😢😢kaise thk hoga nhi pta 😞😞😞😞😞😞😞😞

[@pumpingiron1886]

@@nehakashyap6987 bhai mujhe pain too jab koi exercise krta hu tbhi hota h wo bhi bhut light sa.

[@move_with_simm1320]

Hey doc I don’t feel any sorts of pain in my neck nor in my spine but yes there is a persistent tightness that doesn’t really seem to go just like something that needs a myofacial release and also my scapula and the my lats at the starting if my armpit also hurt when I do some movements at the gym such as cable pullovers . Am I also suffering from the same thing just wanted to confirm.

[@PerformanceSportSpine]

hard to say for sure, but from your description this seems like something different. Are cable pullovers the only movements that hurt, or are there other ones?

[@move_with_simm1320]

@@PerformanceSportSpine it hurts at the attachment point of the lats and shoulder blades just underneath the armpit . Maybe its some sir of strain of something I really very confused cuz the physio I went to he didn’t have a clue but yes that’s for sure that I don’t really feel any pain the whole day but movements that invlove the stretching of Lat especially the pullovers and the Lat pulldown as well but Manily the pullovers hurt my scapular region .

[@move_with_simm1320]

And yes the heavy deadlifts too but I feel that the rhomboid or the mid trap region is tight . Some sort of tightness I can’t explain . What I think in order for the strained muscles to recover “the rhomboids might be doing some additional work which might cause them to spasm “ .

[@PerformanceSportSpine]

@@move_with_simm1320 Can't say for certain, but this issues appears different than what this video is meant to address. How long does the pain last after deadlifting? Is it worse with heavier loads and does it get a little better after you warm-up?

[@move_with_simm1320]

@@PerformanceSportSpine so i have been resting for a while now like its been 4 days now and the tightness seems to be reducing doc but yeah the any moment that involved the lats and the scapula especially the Lat cable pullovers seem to elevate the pain . The pain kinda stayed consistent with deadlifts but all the excercises were done together and all pain was increased when the body cooled down . I felt the scapula had some strain or some issue . I think resting will make it better for sure as I’m already seeing some benifits .

[@ahmadaskar3360]

what about strengthen the upper back with weights?

[@PerformanceSportSpine]

In general exercises for the back are helpful. This condition is more helping the irritated tissues calm down

[@atlndnballer123]

A lot of these are stretches, would you recommend more strengthening exercises or do you think the mentioned exercises along would suffice? Thank you!

[@PerformanceSportSpine]

What is your goal, just to get out of pain, or something else?

[@atlndnballer123]

@@PerformanceSportSpine mainly to resolve the pain and keep it from never happening again ideally! Had this issue for close to 4 years now

[@PerformanceSportSpine]

@@atlndnballer123 yes i would add exercises as well

[@atlndnballer123]

@@PerformanceSportSpine any particular strengthening exercises you would recommend to add? The exercises in the video above do seem to be helpful by the way! I’ve done it for 2 days so far. Thanks for that.

[@ridenm7748]

@@atlndnballer123 I would try a dumbbell pullover with only your shoulders on the bench and the hips low. Seems to be helping me

[@lexromy7326]

Do yoy have an ecxercise to stregthen kidneys?

[@PerformanceSportSpine]

We do not

[@rahulyadav-uf4qz]

What is the difference between cervical spondylosis and rhomboids pain ? I tried these exercises and felt so much relief though. I got my X-ray done in which it showed Early sign of cervical spondylosis. If these exercises are good for both pain , I will continue otherwise could you please make another video ? Thanks.

[@PerformanceSportSpine]

Spondylosis is a general term used to describe changes in your spine, your spine will change/age as you do. These findings are very normal. If these exercises are helpful, then most likely helpful to continue to do so.

[@rahulyadav-uf4qz]

@@PerformanceSportSpine Thank you so much Dr. Zach.

[@PerformanceSportSpine]

@@rahulyadav-uf4qz Yep!

[@CoCo-dn1ip]

So if my neck is causing it. Besides stretching is surgery a option? I’ve done everything for 20 years

[@PerformanceSportSpine]

Yes that is a potential option as well as injections

[@user-qs7wx5sc5z]

Hi, been having back pain just under the left shoulder blade feels like a fuzzy pain has started to radiate under both armpits front of chest and back of rib cage, also radiates into arms and hands what would you recommend? Thanks

[@PerformanceSportSpine]

Unfortunately we can give any specific recommendations for that. We recommend seeing a trained healthcare provide to be properly assessed

[@user-qs7wx5sc5z]

@@PerformanceSportSpine have had chest and spine X-rays no problem, doctors said was multi skeletal.

[@ToolNin49ersGuy]

I actually have the pain in the area you're talking about. I went to the Orthopedic and he said it was a intercostal muscle strain. It's very annoying

[@user-qs7wx5sc5z]

@@ToolNin49ersGuy All areas involving the same pain I mentioned?

[@ToolNin49ersGuy]

@@user-qs7wx5sc5z Not both armpits...but only left side and ribcage area. To left side and down left arm to elbow. Look up Intercostal Muscle Strain. I use Lidocaine Patches at night...but it's been going on since June29th.

[@super-eth8478]

Does doing pushup's and pull up's help or worsen the condition ???

[@PerformanceSportSpine]

Generally they are neutral, however, can’t say specially without an individual assessment

[@kratosbumm]

It feels worst to me when I try to do Muscle Ups, or Explosive Pull Ups 😪

[@rowanrox100]

I've had a pinched nerve/knife in shoulder blade pain for 2 months. Chiropractor and medication hasn't helped so far. Now it has gotten worse where my shoulder joint hurts so bad, like it really needs to crack. My upper arm feels like someone punched it hard, my elbow hurts anytime I rest my arm on anything, my forearm feels like its breaking in half and my thumb, pointer finger and middle finger are numb. My whole arm feels weak too. These exercises are quite difficult to do and make my arm throb. Any suggestions? I'm ready to cut my arm off!

[@PerformanceSportSpine]

Sorry to hear you are dealing with such horrible pain. Does it hurt more when you move your neck or arm? Have you been given a diagnosis yet? Any imaging taken?

[@rowanrox100]

@@PerformanceSportSpine hurts leaning my head to the left, trying to shoulder check left, look up, any time I put weight on left arm or try to lift my arm higher than my shoulder. Doc took an xray last week, he says bones look OK (no spurs or anything) and confirms it's nerve and muscle problems

[@rowanrox100]

@@PerformanceSportSpine and it hurts more when I'm sitting rather than standing. At first I could get relief by leaning against a corner with it pointing into where the knot was behind my left blade and pushing back onto it for 30 seconds. Also at first I could lay on my left side in bed or my back, laying on my right side would make my left arm hurt,but now I can't lay on either side

[@PerformanceSportSpine]

Thanks for the reply. Unfortunately d/t the complexity of the issue we can't offer more advice without an assessment. Do you have any one close to you to get a 2nd opinion?

[@rowanrox100]

@@PerformanceSportSpine i understand. Other than my doctor and chiropractor, I'm not sure who else to see. I don't want to clog up the ER and not many doctors are taking on new patients around here. (Alberta, Canada). On the plus side, my back doesn't seem to hurt as much today and my shoulder joint isn't as painful. My arm still hurts but it feels different. Instead of feeling like a sharp pain, it almost feels like my forearm is getting a charlie horse! (I assume because I've been favoring it and I was working it with stretches) but I feel like my range of motion has gotten a little better overnight

[@littlebud9999]

Question : does the pain ever go away with these exercises. Just experienced this pain and it's like a toothache my doctor told me it's do to stress

[@PerformanceSportSpine]

Most of the time it does. Also we would argue stress can cause a reoccurrence of a prior episode or make an episode worse, rather than cause it initially

[@dharmaboutiquecollectibles648]

I have such a bad knot in that spot. I'm wondering if it's also causing the pain under my breast on the ribcage.

[@PerformanceSportSpine]

Unfortunately we can't tell you without personal assessment. It is possible, we recommend seeing a trained healthcare provider.

[@jessiem.1212]

I experienced that pain ur talking about under the breast and rib cage, girl omg I had to go get mammogram but came up negative. I'm pretty sure we're experiencing the same type of pain in the rhomboid shoulder blade area. I also get pain upper mid spine area, and right knots all over including back, shoulder blades, neck and mid spine pain for years now and stretching never helped. I hope this helps. Good luck on your healing journey! 🙏😊💜💫

[@raykarim684]

I tried the ball exercise but it was so much pain where the problem I have

[@PerformanceSportSpine]

Sorry to hear that. That is the point, the site of pain is not the problem. That is why these stretches/mobilizations help

[@alienling6997]

This stretching help. But it's a bit quick demonstration. If make it real time stretching video maybe good?

[@PerformanceSportSpine]

Yes, we didn't realize the speed of the video initially. Will be making a more real time video soon. Thanks for the comment

[@aakankshakamboj3764]

I have been experiencing pain in my left side upper back between the shoulder blade and spine, and it's about 4 months since the pain started. It also spreads to my left side chest sometimes. I have consulted 4-5 doctors and they only suggest vitamin tablets and pain killers which doesn't help at all (they only give temporary relief) I'm also done with my MRI and CT scan but all reports are normal ! Doctors said it's kind off overstretched muscle which will be fine in few months on its own but Can you please tell me if it is rhomboid pain? If yes how many times should I practice these exercises in order to fix it permanently?

[@PerformanceSportSpine]

Unfortunately, we can't tell you without an examination/history. If you feel safe, we recommend gently starting these exercises and see if they provide any relief, if they increase the pain, then STOP as they are not the correct path.

[@aakankshakamboj3764]

@@PerformanceSportSpine I lifted a heavy weighted bag at the airport and the pain started like after 1-2 days. I have been applying heating bag (but it gives only temporary relief) and my pain generally increases when I sleep. That particular area sometimes swell but reduces on its own .

[@PerformanceSportSpine]

@@aakankshakamboj3764 That sounds more like a shoulder injury. Is laying on your side painful (effect side down)? is the pain worse with shoulder movements, elevation, lifting or rotation?

[@aakankshakamboj3764]

@@PerformanceSportSpine no it mostly doesn't discomfort me by sleeping on one side and doing regular activities. I'm able to move my shoulder and hand without any issue. It's just the area on the left side between my spine and shoulder blade hurts sometimes which spreads to my chest also. I have done dorsal spine MRI scan which was normal too.

[@nikitapatel1177]

I have same problem like this.

[@initra25]

I currently have pain on my left rhomboid between my shoulder. Pulled it weightlifting , I dont know. Its paralyzing pain!!!! I can barely hold up my phone right now

[@PerformanceSportSpine]

Sorry to hear that. We would recommend going to see a trained healthcare provide to get assessed. Wishing you a speedy recovery

[@robertafierro5592]

I have scoliosis. I'm on Medicaide and never even heard of the Rhomboid.

[@PerformanceSportSpine]

Here is a video we did on scoliosis: kzbin.info/www/bejne/jX-8dnZ9pM-kmdE

[@Kazu-jg6bb]

can i still workout with weights? i have pain here

[@PerformanceSportSpine]

Can't say specifically. But in general yes, people can lift with this. Start slowly and gradually progress as symptoms allow.

[@pumpingiron1886]

Sir from last 3 month I am suffering from midde right back pain(maybe it's rhomboid pain or scapular wings).the cause of this pain is a sudden sneeze when I was suffering from fever.the pain is very light and not be experienced when doing any normal work ,but I am fitness enthusiast and not be able to light gym weights.all my progression is going into waste from 3 months . please help me and suggest me some solution 😔

[@PerformanceSportSpine]

Sorry to hear you are suffering from this for 3 months. Is the pain constant, or intermittent? And it is only when you are working out?

[@pumpingiron1886]

@@PerformanceSportSpine the pain is not constant,and only feels when lifting heavyweights and doing back exercises.

[@Jacob-543]

I have to same thing

[@joshm2838]

My rhomboid pain is virtually gone during the day (other than feeing maybe a small tweak in the area but no pain doing regular activities) however when I lie down especially for extended time at night, I’ve been waking up around 3-4 am every night with severe throbbing pain in the rhomboid area and am unable to go back to sleep no matter how i reposition. The strangest part is I go to sleep feeling fine and wake up in the middle of the night with intense pain. If i do manage to fall back asleep,(still in pain) I’ll wake up in the morning with stiffness and pain and it slowly subsides throughout the day after I take a hot shower and move around/stand up/sit down/upright. Basically it just gets bad when I lie down. What could this be

[@PerformanceSportSpine]

Sorry to hear you are dealing with this. Hard to say for certain, one thing that could be contributing is inflammation can be worse at night. Is it consistent each night, or are some nights better/worse?

[@joshm2838]

@@PerformanceSportSpine thanks for the reply. It seems to be slightly better some nights but i’m not sure if it’s cause i’m so tired some nights from not sleeping well previous nights that i just sleep right through the pain. I notice when i take 12 hour aleve it helps and i’ve been doing that for the past 3 nights so it’s hard to say if it’s actually getting better or if the symptoms are just being masked. But before the aleve 3 nights ago it was pretty much the same every night. This whole thing started almost 2 weeks ago

[@PerformanceSportSpine]

@@joshm2838 Did something specific start it? Or did you change your physical activity significantly prior to the onset?

[@jackhand4073]

@@PerformanceSportSpine I'm having very similar symptoms. I honestly think its my sleeping position. Massage helps temporarily. Thanks for the video. I will continue trying to stretch it out.

[@iampanda3297]

I have similar symptoms. It has been a week now. Do you see any improvement?

[@Cric-edix]

Today my friends squeeze me from back and i got very bad pain in my left side of shoulder blade, i can't understand why i am having so much pain can you assist me to get relief from that.

[@PerformanceSportSpine]

Sorry to hear you are in pain. Do the nature of the injury we can't recommend anything without a personal assessment.

[@Cric-edix]

@@PerformanceSportSpine thanks for replying sir, i am really glad and today i feel better by doing exercises provided in this video, so thanks for that kind of genuine helpful content. 😄

[@PerformanceSportSpine]

@@Cric-edix You are most welcome! Glad to hear you are feeling better

[@lloydaran]

4:10 Excuse me, but how is one going to extend towards the ceiling there *while* squeezing the shoulder blades together, or bringing the chin "to the ceiling" while keeping the neck in neutral? Your scapulas are also clearly moving aside and instead come together when you lie back down, the cues look quite contradicting

[@PerformanceSportSpine]

Because you are trying to extend your upper back, which is the whole point of these stretches.

[@lloydaran]

@@PerformanceSportSpine Like the cobra exercise? Otherwise, you can't push up that way while contracting your shoulder blades, squeezing them together. The upward part of the movement clearly needs them to move apart from each other.

[@shadowleader5gd477]

Idk why but it’s hurting worse now. What do I do?

[@PerformanceSportSpine]

These are likely not the right exercises/stretches for your condition

[@ByekwasoRonald]

I EXPERIENCE THE SAME PAIN

[@PerformanceSportSpine]

Hope this video helps!

[@petemorbius3936]

do face pull will help too

[@PerformanceSportSpine]

That is helpful. Just important to not extend the neck when this condition is irritated

[@petemorbius3936]

@@PerformanceSportSpine Thank you

[@PerformanceSportSpine]

@@petemorbius3936 yep!

[@Senorita2277]

Hello sir i am from India.i have pain at my left upper back from almost 1 and half year.some times the pain is worsen and some times pain is very dull..and i am not understanding where the exact place of pain but as u shown in this video I understand i may suffering from rhomboid pain.Please suggest me what should i do to overcome this horror pain.

[@PerformanceSportSpine]

Sorry to hear you are dealing with this. We can be any more specific without a personal assessment. Have you seen anybody for your issue?

[@Senorita2277]

@@PerformanceSportSpine yes i went to general physician.they just gave vitamin D capsules and pain killers..and went to Ayurveda also they gave one balm and powder.but nothing worked to me.still i am suffrng

[@Senorita2277]

@@PerformanceSportSpine today i did these 5 stretches after doing these i am feeling better..but please tell me how many times a day can do these streches?and after lunch can do?and my pain some days sevior and some time very dull..should i continue these streches daily that is in no pain days?

[@PerformanceSportSpine]

@@Senorita2277 We are glad to hear you are feeling better. As for how often you should do them that is a tough question. We typically recommend not doing them more than twice a day (morning and night, and only at night if recovered from the morning). If there is pain or soreness the next day, rest until you have completely recovered. If there is no pain, there is no need to do the stretches

[@Senorita2277]

@@PerformanceSportSpine Thank you sir🙏🙏

[@marjoriecentore9072]

I have been suffering at least two years with it getting worse ONLY ON RIGHT. NOTHING has helped. None of these stretches or any others, no pain meds, ice, heat or anti inflammatory or TENS. could that mean it's probably something else?? Scapula, rhomboid, shoulder...I was diagnosed with torn bicep about 6 years ago and also fell out of bed twice within past two years. I will be seeing a Dr for the second time about this in about a week. So frustrating

[@PerformanceSportSpine]

Sorry to hear that you have been dealing with pain for so long. It seems likely that is is something else if the stretches/exercises don't provide any relief. Hope the next doctor visit will be able to give you a more specific answer and path forward. Best of luck!

[@marjoriecentore9072]

@@PerformanceSportSpine thank you for your response!

[@PerformanceSportSpine]

@@marjoriecentore9072 of course. If you find out new information from the visit, I may be able to be more specific with my recommendation

[@kingpromise6390]

Giving thanks to Doctor Ani John is something I will always take personal because he brought me back to my full health he is a good man and trustworthy so kind to every patient, contact Dr.Ani John on KZbin channel now for help for kind of health issues..

[@Saintlittleguy]

Hey any news Im in the situation as you I tried lot of stuff been on this way since 2017

[@timothyorourke7116]

I've had pain here for 3 years .

[@PerformanceSportSpine]

Sorry to hear that. We hope these exercises provide you some relief!

[@timothyorourke7116]

@@PerformanceSportSpine can it be cured

[@PerformanceSportSpine]

@@timothyorourke7116 The goal is properly more managed than cured.

[@rosamariaazpiazu3614]

Por favor, traduzcan al castellano. No sabemos ingles desgraciadamente, sino no podremos seguir sus consejos

[@PerformanceSportSpine]

Will try to do that