Fix Rhomboid Pain Now (Shoulder Blade Knots!)

Have you been dealing with rhomboid pain or shoulder blade pain that feels like a deep knot between your scapulae? In this video, I’m going to show you how to fix rhomboid pain by addressing the real cause of the problem and walking you through 5 moves that can help relieve pain in the upper back, improve thoracic spine mobility, and get your back feeling better fast.

Fix Your Back Pain Here – https://athleanx.com
Subscribe to this channel here – http://bit.ly/2b0coMW

Rhomboid pain is one of the most common complaints people have when they feel discomfort in the upper back, especially in that area between the shoulder blade and the spine. Most people assume the problem is the rhomboids itself, so they try to dig into it with a lacrosse ball, massage gun, or endless stretching. The problem is, that usually only gives temporary relief because the rhomboids are often not the true source of the pain.

More often than not, rhomboid pain and upper back pain are symptoms of a bigger issue: poor mobility or dysfunction in the thoracic spine. The thoracic spine is the section of your spine that runs through your upper and mid back. When this area becomes stiff, locked up, or unable to rotate properly, the muscles around it — including the rhomboids, traps, and muscles between the shoulder blades — can start to feel tight, irritated, or painful.

That is why the goal here is not just to stretch the rhomboids. Instead, we need to restore movement to the thoracic spine, get the shoulder blades moving properly, and help the upper back move the way it was designed to move. When you do that, you can finally start to relieve the tension, tightness, and nagging pain between the shoulder blades.

The first move to help fix rhomboid pain is the rhomboid pushup. This is not designed to strengthen the rhomboids in the traditional sense, but rather to take them through a controlled range of motion while mobilizing the thoracic spine and shoulder blades. As you allow your chest to drop toward the floor, the rhomboids contract as the shoulder blades come together. As you push the floor away and protract at the top, the rhomboids are placed on stretch. This helps restore proper scapular movement, which is critical when trying to get rid of upper back pain.

Next is the wall splat. This move is excellent for improving thoracic rotation and addressing stiffness in the upper back. Stand close to a wall, spread your arms wider if needed to avoid shoulder discomfort, and drive your knee toward the wall as you sink your hips deeper into the movement. The key is to let the thoracic spine rotate and open up as you move closer to the wall. You should feel an immediate difference in how your upper back moves, especially if you’ve been dealing with tightness or pain between the shoulder blades.

The third move is a thoracic spine mobilization drill called can openers. Start on your knees and elbows, place one hand behind your head, and rotate your upper back so that your elbow points toward the ceiling. Hold briefly at the top before returning to the starting position and repeating. One important cue here is to actively retract the shoulder blade on the side you are rotating toward. This reinforces proper scapular movement while improving thoracic mobility, both of which are important for fixing rhomboid pain and upper back discomfort.

The fourth move is the 11:15 stretch. This stretch not only feels great, but it also targets the area that often feels locked up when you have rhomboid pain. Get your arms into the proper 11:15 position and focus on reaching long while actively retracting the shoulder blade on the arm in the 15 position. This combination of reach, rotation, and scapular control helps reinforce the mobility you need in the thoracic spine and upper back. If your pain feels like a knot between your shoulder blades, this is one you will likely feel right away.

The final move in this sequence is the bridge and reach over. This is one of the best movements you can do every day to help your body feel better. It mobilizes the thoracic spine, opens up the upper back, and connects the movement of your hips, spine, shoulders, and core. Rather than isolating one small area, this move gets the entire kinetic chain working together. That is important because upper back pain is often not just an upper back problem. It is usually the result of multiple areas failing to move well together.

If you are looking for a complete workout program that helps you build a ripped, athletic body while also addressing the aches, pains, and mobility issues that hold you back, head to athleanx.com using the link below and check out the program selector to find the best program for your goals.

For more videos on how to fix upper back pain, rhomboid pain, shoulder pain, neck pain, and other common problem areas, be sure to subscribe to our YouTube channel using the link below and turn on notifications so you never miss a new video when it’s published.