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!
To learn more about how to fix rhomboid pain – check out this article featuring more education, exercises, and stretches!
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