Here's the muscles you need to strengthen to get rid of shoulder blade pain for good. Upper back pain usually comes from irritated rib joints in the upper back, or referred pain from the spinal joints at the base of the neck. So, to prevent Rhomboid pain we need to strengthen muscles that (i)reduce rounding of the rib cage, and (ii) straighten up forward head posture. Here’s how to do that.

0:00 Intro
0:10 The 3 steps to fix "Rhomboid pain".
0:35 Scapular retractors
1:23 Neck retractors
2:29 Muscles that posteriorly tilt the scapula
3:26 Remember to Mobilise & Stretch

RECOMMENDED VIDEOS MENTIONED IN THIS VIDEO:

How to MOBILISE the upper back & rib joints to fix shoulder blade pain…
   • Fix Rhomboid Pain For Good (Shoulder ...  

Rhomboid pain STRETCHES…
   • Rhomboid Pain? Shoulder Pain? Are The...  

And this is important too:
How To Prevent Rhomboid Pain: The Causes & How To Sleep
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PHYSICAL THERAPY EXERCISES THAT STRENGTHEN MUSCLES TO STOP UPPER MID BACK PAIN:

1. SHOULDER BLADE RETRACTORS
The Rhomboid muscles are part of a group of scapular retracting muscles that help flatten out a rounded rib cage. (A rounded rib cage irritates the costovertebral joints (rib joints) that cause scapular pain). So, these muscles are the most important to strengthen. You can strengthen the Rhomboid muscles and mid/lower Traps with various exercises.

The best include THREAD THE NEEDLE, and my personal favourite THE WORLD’S GREATEST STRETCH. They also mobilise the rib joints at the same time, which is a nice bonus. In this video, however, I show a SEATED THORACIC ROTATION EXERCISE, because it is so easy and you can do it anywhere, including in the office.

2. NECK RETRACTORS
Next, we need to work on the muscles that retract the neck. The Deep Neck Flexors and Erector Spinae muscles straighten up our forward head posture, taking pressure off spinal joints that refer pain to the upper back next to the shoulder blade.

You can do this with a TABLETOP NECK RETRACTION EXERCISE or the PRONE NECK RETRACTION version I show here which really helps isolate the Erector Spinae muscles in the Rhomboid region.

3. MUSCLES THAT POSTERIORLY TILT THE SHOULDER BLADE
A forward tilted shoulder blade causes a posture that irritates neck and rib joints, so lastly, we strengthen muscles that posteriorly tilt the shoulder blade. A simple wall angel or FLOOR ANGEL is perfect to strengthen these muscles. (Serratus Anterior & Lower Trapezius)


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