Pain in the upper back muscles like the rhomboids and middle trapezius is often achy and it can feel like the muscles are in knots.

In this video you’ll learn that trying to address this type of pain with things like massage, simple static stretching or painkillers addresses the symptom and not the root causes.

We’ll cover three common root causes of upper back and rhomboid pain including levator scapulae dysfunction, serratus anterior dysfunction, thoracic spine stiffness and poor posture aka hunchback.

The first exercise you’ll learn can be used to quickly diminish pain.

The remaining three exercises address the root causes that you learned about.

If you’ve got pain now or ever feel pain, tension or achiness in this area, check it out and make sure you address the root causes. Don’t just poke it or rub it - you need to restore proper function for long-term relief.

IN THIS VIDEO

00:00 - Intro
00:44 - Root causes of rhomboid pain

STUDIES

01:33 - Study #1: Levator scapulae and rhomboid minor are united https://pubmed.ncbi.nlm.nih.gov/35367...

05:00 - Study #2: Effects of thoracic spine manipulation
https://pubmed.ncbi.nlm.nih.gov/34410...

THE EXERCISES

06:40 - Rhomboid ISO
08:15 - Segmental Thoracic Mob
10:05 - Wall Neck Side Bend
11:50 - DIS: Shoulder Extension / Anterior Scap Tilt

OTHER RESOURCES AND LINKS MENTIONED

[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD
   • See Pinned Comment For UPDATED Video ...  

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Shoulder Pain Solution: https://www.precisionmovement.coach/s... - a science-based, progressive program designed to fix the root causes of shoulder pain and keep them pain-free for good

Wake Up This "Hidden" Muscle to Fix HUNCHBACK Posture    • Wake Up This "Hidden" Muscle to Fix H...  

3 Reasons You Have LEVATOR SCAPULAE Pain    • 3 Reasons You Have LEVATOR SCAPULAE P...  

Anatomy App: © BioDigital, Inc. https://www.biodigital.com/

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.