Fix Rhomboid Pain

4,952,028

124,201 0

Published 2020-04-29

Are you dealing with a nagging discomfort in between your shoulder blade and your spine? No matter how many stretches you do, or how much time you spend foam rolling it, does it still persist? Pain in this area often gets labeled as a rhomboid issue because it is a relatively superficial muscle that you can appreciate from any anatomy chart. However, how to fix rhomboid pain sometimes may actually have little to do with the rhomboids. In this video, you'll learn the ultimate secret of how to fix rhomboid pain by taking a look at a very specific movement...thoracic rotation!

Rhomboid pain is labeled as pain in between your shoulder blade and your spine (interscapular pain) that can even refer up to the base of your neck or down the middle of your back. It is often described as a nagging dull ache or pain, pressure, knifelike, pulling, or even a burning sensation (is that really rhomboid pain? Food for thought). You'll often find people dealing with discomfort in this area wanting to fidget around in efforts to feel better - moving their head and neck around trying to stretch, rounding their shoulders, squeezing their shoulder blades back, or twisting their upper back, you name it. The occasional soreness in this region is nothing to be concerned about, especially if you did a hard upper back workout or carried a backpack for a long time. However, dealing with constant discomfort or pressure in this area can become a real nuisance.

Just because you're dealing with discomfort in between your shoulder blade and your spine doesn't mean we have to point the finger at the rhomboids every time! To fix rhomboid pain, we need to take a look at and consider all of the other anatomical structures in the area.

If there was only one movement assessment I had to pick when it comes to evaluating interscapular pain, I'm going to look at thoracic rotation mobility. Poor thoracic rotation mobility can wreak havoc on the body and can definitely refer pain and discomfort to the rhomboid region. Poor thoracic rotation mobility is often coupled with poor scapular mobility/stability, which only contributes to the issue more! I have found that simply improving thoracic rotation mobility can improve interscapular discomfort. Be sure to watch the full video to learn not just how to assess, but also how to improve thoracic rotation mobility and potentially fix rhomboid pain!

The [P]rehab Membership:
- bit.ly/tryprehabYT

A new era is upon us, the all inclusive Prehab membership! This is the ultimate anti-barrier solution to keeping your body healthy. Access state of the art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Trial it for free, and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!

[P]rehab Website:
- theprehabguys.com/

Follow us on social for more awesome content!
- www.instagram.com/theprehabguys/
- www.facebook.com/ThePrehabGuys/
- twitter.com/theprehabguys
- www.tiktok.com/@theprehabguys

All Comments (21)

@lokeshkumar-gx3be 3 years ago

You are awsome..Thanks for the very useful video..god bless you.
@HappyMSI1 2 years ago

This the kind of content that makes the internet a revolution. Thanks to all the professionals who give serious health advices.
@eternalkaori2314 3 years ago

Thank y'all so much for this I was getting tired of walking around feeling like there was a knife in my back
@chrislamson6098 1 year ago

I've been struggling with pain between the shoulder blades for going on 10+ years. PT, chiropractor, massage, etc all were just temporary relief (if at all). Exercise makes the pain terrible and impacted my quality of life (sleep, mood, activity). I started doing these 3 exercises this week and I immediately felt soooo loose and pain free. I thought I needed to give up weight lifting (something I love) but I've had two intense workouts with absolutely no pain afterwards! I can't describe out much this means to me and how much it has helped. thank you so much Prehab!
@racfar1 1 year ago

I was with this pain for more than 10 years and with these exercises it disappeared in FOUR DAYS!!! I love you my friend! Thank you very much for this video! Greetings from Brazil.
@FourtyShorty 3 years ago

Did these exercises, and for the first time in YEARS...I don't have pain between my left shoulder blade. I could cry, thank you so much
@sambakkum3049 2 years ago

3:15 Exercise #1 - Improve your T-Spine Rotation Mobility 4:13 Exercise #2 - Modified Cat-Camel 5:50 Exercise #3 - Thread the Needle
@stoorworm1341 11 months ago

I can’t believe this. I’ve been dealing with severe rhomboid pain for more than a decade due to an old sports injury. Occasionally wake up and can’t even get out of bed without doing a barrel roll because it suddenly decided to act up and make my life a living hell for the next 3 days. It was getting in the way of my job, my sports, my sleep. Everything. I just followed along with this video and it was instant relief. I’m still in shock. Thank you so much.
@anonomyss 1 year ago

I almost went to the doctor for this, it was the most infuriating knot/ache that seemed to never go away. Thank you for saving me a doctor's trip and fixing something I've struggled with for months
@DhyaneshGunther 3 years ago

Four months, smashing, rolling, 2 different physios, buying massage guns and tools.. You guys solved it, appreciate this content! Champions, cheers
@alaye5583 2 years ago

Am I the only who always feels like no one has ever experienced my specific type of pain and this isn’t going to work. Then does the stretches and 24hours later feel nothing.
@ManglishWorld 1 year ago

A great video. I had been suffering from this pain for a while, but ever since I started doing the exercises you suggested, the pain just vanished 😍
@ixfeetofbad 21 days ago

The number of videos I've watched because of this pain with no relief is insane. Thank you so much for your help, man :)
@koersmichiel 3 years ago

I've had rhomboid pain since August. In December I started doing these excersises. Once a day, 10 reps per side. Within days my pain went away. It's been gone ever since. I still to these excersises a couple of times a week. I can carry my one year old son without pain again. Thanks guys!
@jesserivers1931 3 years ago

I had no idea what was going on. The pain just kept getting worse over two days. This video is so AMAZING 👏
@annametcalf8136 10 months ago

Thanks guys! Y'all are the most down to earth in explaining rhomboid pain - accessible easy to understand info for the non-medical layperson. I refer so many of my clients to this video.
@blessingoladunjoye7574 2 years ago

OMG ....thread in the needle is the bomb .....thank you .....I felt so relieved...
@raph11raph 2 years ago

I’ve had neck spasms for almost 6 years and countless therapy sessions and chiro visits. I had spasms in my rhomboids and my neck and kept smashing it with a lacrosse ball and neck and back stretches but it only provided temporary relief. I did these exercises and immediately they were gone!! Thank you! You saved my life!! 😭
@Davion474 3 years ago

Jesus I’m so thankful for people like you on YouTube. I was in tears until after watching this video. Thank you much.
@papachulisimo910 1 year ago

Just found your 3yr old video... Thanks I've been suffering with this pain, for a while this is exactly what' I needed. Subscribed a true viewer, things have changed so much, self health is mandatory!!!