Are there exercises to relieve rhomboid muscle pain?

Are there exercises to relieve rhomboid muscle pain?

Do you have pain between the shoulder blades? Does rhomboid muscle disrupt your days or nights? They will help relieve rhomboid muscle pain and often affect your sitting comfort, your head movements, and sometimes your breathing. Good reading!


General tips for rhomboid muscle pain


Maintain your posture and stabilize your shoulder blades on your ribcage.
Move your shoulder blades when performing certain movements, such as arms.
Receive some of your body weight when you rest on your hands, forearms, or elbows.

You can also follow these steps for a good exercise.


1. Turn your head


After taking the starting position as indicated above, turn the head from left to right, very slowly, 10 times, each side. Your head must stay in contact with the wall. When turning, keep your eyes horizontal to prevent your head from bending or bowing.


2. Tilt your head


After taking the starting position as indicated above, tilt the head from left to right, very slowly, 10 times, each side. The tilting movement is made by bringing the ear closer to the shoulder (without moving the shoulder). The back of your head should stay in contact with the wall at all times and your nose should always point in the same direction, in front of you. Note that this movement is usually more difficult to perform than rotation.


3. Exhale


After taking the starting position as indicated above, exhale for 10 seconds before even inhaling and without raising your head or climbing your shoulders. Exhaling mobilizes your ribs downwards, a movement that is not often reproduced, especially in the presence of pain or stress. Repeat the exercise 10 times.


4. Raise your arms


After taking the starting position as indicated above, place the arms on the wall so that your arms, elbows, the backs of your hands and fingers are in contact with the wall, then lift the arms up. to get close to your head by sliding them to the wall, very slowly. When you feel muscle tension, hold the position and exhale as shown in Exercise 3 for about 10 seconds. Lower your arms and take a break of a few seconds. Repeat the exercise 10 times.


5. Arm rolls


After taking the starting position as indicated above, place a ball between your shoulder blade and your spine. To facilitate the exercise, place your hand on the side of the ball on the opposite shoulder, as you see in the first picture of my article, at the top. You will also notice that the scapula is slightly detached, which allows better access to the muscles.

Slowly roll the ball up and down a distance equal to the length of your shoulder blade. Repeat 10 times, then do the same thing, but from right to left. To achieve lateral movement, you may need to use a smaller ball. Note that it is not useful to roll the ball directly on the shoulder blade or on the vertebrae.


All of these exercises will of course, help you relieve any nagging rhomboid muscle pain that you may already have.