Rhomboid Pain. How To Fix Shoulder Blade Pain Quickly.

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Got pain between your shoulder blade and spine? It’s easy to think you need Rhomboid exercises to fix Rhomboid pain… but it’s much more likely to be coming from the rib joints (where the ribs connect to your spine) OR referred from your lower neck.

0:00 Where “Rhomboid pain” really comes from
0:26 How to avoid rib joint irritation
1:02 How to avoid lower neck referred pain
1:37 Exercise 1. Towel Roll
2:26 Exercise 2. Thread The Needle
2:55 Exercise 3. Side Bending
3:21 Exercise 4. Thoracic Cat-Cow
3:53 Exercise 5. Chin-Tuck PLUS

Posture: Sitting or standing in a slouched posture position can cause joints to jam in the base of the neck and the rib joints, so improving you posture is the first step to stop this type of scapula pain or shoulder blade pain.

Sleeping position: Laying on your side with your shoulder pushed forward can jam the joints between our ribs and the spine, causing thoracic spine pain and muscle tightness over those rib joints. (The “costovertebral joints”)

Text Neck: Spinal joints at the base of the neck get jammed and irritated from forward head posture or looking down at mobile phones & laptops all day. This joint irritation can refer pain below that area causing mid back pain or upper back pain on one side.


Exercise 1.
The Towel Roll Technique loosens the joints between the ribs and the spine that can cause this type of rib pain. It also improves neck position, so the lower neck nerves don’t refer pain to the upper back.

Exercise 2.
The Thread The Needle exercises mobilises the costovertebral joints (rib joints) and gets blood flowing through the rhomboids and other scapula stabilisers. So, it’s great for costovertebral pain and Rhomboid rehab too!

Exercise 3.
A Thoracic Cat-Cow is great for mobilising the thoracic spine, rib joints and lower neck joints.
Exercise 4.
Simple Side Bending with your arms up mobilise the spine and ribs in a different direction. This can be great to release those rib joints!

Exercise 5.
What I call a Chin Tuck PLUS is one of the best neck retraction exercises to improve posture that causes pain over the Rhomboid area. Protruding the chest increases the area of joints mobilised, but it’s great to strengthen important posture muscles too.
Is your pain a bit further down?…

The 5 Best Exercises to Relieve a Stiff or Painful Mid Back. https://youtu.be/T8vKCXP7OSc

How To Release Tight Mid Back Muscles. https://youtu.be/PyeReUbqg6Y
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#bodyfixexercises #thoracicmobility #rhomboids


Don't Care What You Think! says:

So after years of this pain and minimal relief it turns out that it's my sleeping position causing all these issues.

Chris Howe says:

“Hey Derek, you know what’s good for shoulder pain” -step brothers

Matt Zollo says:

Been having this pain for a few years and knew it was from long hours of doing art at a poorly aligned table, thank you!

Bri says:

Wonderful, thank you

Chris M says:

Oh God damn, I've been messing myself up for a long time, that showed me how wrong I do life

Douwe-Henk Hofman says:

Me, watching this lying in bed with my phone on my stomach as it shows up in my recommended:


SUNGEAR59 says:

kind of makes me laugh in a good way ! I'm sure the average person wouldn't know pain if it bit them ! I've been push a chair around since 1977 ( incomplete quad ) to the point of wearing shoulders out , Scoliosis , artritis to name but a few Usully get a little releif from injections but can only have them every 6 weeks it lasts for a few weeks hopefully

Philipp Schütt says:

Great video! Thanks for this help!

Gr8tBlueHeron says:


Boris says:

Oh yeah I heard joint release…

Alexander Moen says:

I've had this pain for quite a while on my left side. I thought it was from small muscles overcompensating when I hold things for too long with my left arm, and from my elbow position being weird when I work because when I avoid those it gets a bit better.

However, I sleep almost exclusively on my left side with my knee up just the way shown here. And, I do know that I slouch when working or relaxing way too much. Those are a couple of things I never would have thought were connected to this particular pain. And, I have no idea how this showed up in my recommended videos, but I'm glad it did. Liked and favorited.

Sayur says:

Google/Youtube, please stop spying on me.

uNkLeRaRa4 says:

I literally do everything you shouldn't apparently… Story of my life

Gus says:

These comments are sus af! Pay for discovery much?

Susana DeOliveira says:

Yes , how do they know I’m heaving this pain without me looking for anything to help.. crazy 😜

Consenting Furries says:

Local chiropractor had me on some of these, alongside better lumbar support in my vehicle and stretching when I leave my vehicle. Always getting up from a seated position by looking upwards too

Abdullah K. says:

I always sleep in the wrong position you show and stopped doing sports long ago. This helped me a ton. Thank you so much.

Casual Human says:

Ummm how did YouTube know this is where my pain is

Little wigglemonster says:

It’s been like 2 weeks with this pain and you randomly show up.. huh, well I’m not complaining

Mister Independent says:

I'm guilty of all those

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