[FOLLOW ALONG] How to Fix Upper Back / Rhomboid Pain for GOOD
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- čas přidán 16. 06. 2024
- Want to fix your upper back pain (aka rhomboid pain) for good? Follow along with Coach E in a new video style we're trying out. The only equipment you'll need for this is a foam roller.
00:00 - Intro
00:50 - Rhomboid ISO
03:30 - Segmental Thoracic Mob
05:45 - Wall Neck Side Bend
07:28 - DIS: Shoulder Extension / Anterior Scap Tilt
13:00 - Routine schedule
13:05 - Next Steps
Cues for exercise 1: Hinge at the hips, neutral spine. Make sure you're pinching the shoulder blades together.
Cues for Exercise 2: Only move what's above the roller.
Cues for Exercise 3: Maintain a neutral spine. Exhale on the way down, inhale on the way up.
Cues for Exercise 4: Keep your shoulders down and the bottom tips of your shoulder blades tucked against your rib cage. Stand tall with your chin tucked. Keep the muscles on as you bring your arms down.
Doing these in the right order helps activate your serratus anterior, which keeps your shoulder blades in the right place and can help with your upper back pain.
If you liked this video, tap the like, subscribe, and notify buttons to join over half a million people who use these techniques to move freely and without pain. Since we're just trying out this follow-along format, we'd love it if you let us know what you think of the video style in the comments below!
RESOURCES AND LINKS MENTIONED
How to Fix Upper Back / Rhomboid Pain for GOOD (4 Effective Exercises) • How to Fix Upper Back ...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): 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!)
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. - Sport
Original video explaining science behind this routine: czcams.com/video/3SoCJ1sUUYc/video.html
00:50 - Rhomboid ISO
03:30 - Segmental Thoracic Mob
05:45 - Wall Neck Side Bend
07:28 - Slumpy Serratus Activator
13:00 - Routine schedule
13:05 - Next Steps
I like the extra cues given while the exercise is being actively performed. Very helpful.
Glad you like them!
This video is more difficult than one would think especially the last exercise. I like how you give details during so we do the exercise correctly gaining full benefit. I hope you continue with this kind of video.
Many thanks!
So happy it was helpful!
Thanks for trying it out and commenting.
Have a super day :)
- Coach Joshua, Team PM
LOVE this format! I find when i have to count reps or do timed intervals myself that i can get super distracted, or count too quickly… etc. By doing follow alongs it’s one less thing to think about and I can really focus on the quality of the exercises. Thank you so much for this and looking forward to doing more posture follow alongs with you! Special request for follow alongs for those of us with rounded shoulders, weak abs, tight hips and hamstrings. Would love a comprehensive follow along that can include shoulder/chest stretches, thoracic mobility, back and core strengthening and hip/hamstring stretches; basically everything that can help with posture. Thank you!!
Awesome feedback!
Thanks for sharing it.
We look forward to improving our content :)
- Coach Joshua, Team PM
I usually find music over the talking annoying but not with this, the levels seemed just right and a nice addition. Thanks for this, will definitely give it a go.😊
Glad you enjoyed!
Thanks for taking the time to try it out and comment :)
- Coach Joshua, Team PM
Really helpful for the mysterious upperback burning pain. I like the follow along format. Thanks so much!
Good stuff!
Happy to help and thanks for the feedback :)
- Coach Joshua, Team PM
I love the the way you walk me through the entire stretch/exercise. I pick up more direction repeating all the sets.
Glad you like them!
This was an EXCELLENT video! I love the new format--following along makes it so much easier to actually do the exercises. Thanks for doing this.
Glad you enjoyed it! :)
Love the frequent cuing. So important
So glad it helped.
Stay tuned for more like it :)
- Coach Joshua, Team PM
LOOVE follow-alongs! It’s very much time saving for me. At this point, I learned a lot & understood the science behind a lot of my imbalances, all I need is address the issues w combo movements. Thx a million for your invaluable help❤😊
Glad it was helpful! :)
This is my second day of practicing. I started with the longer version. The music is very calming while doing the exercises. Your explanation is clear. I feel that this could help my romboid pain.
Thanks for letting us know!
Keep at it. We are excited to read about your progress after a few weekd.
Talk to you soon :)
- Coach Joshua, Team PM
Really appreciate the follow along format. Allows for good cueing and accountability. Thanks
You are welcome and thanks for the comment!
Let us know if you need more support :)
- Coach Joshua, Team PM
I love the reminders for everything as I'm doing the exercises so my form is correct. I'm sure if I was doing them from memory on my own, it would way less effective.
You're so welcome!
Thanks for following along and commenting :)
- Coach Joshua, Team PM
I thought this was great. I understand much more clearly how to do the exercises properly. The correct tempo, the corrrect number of reps, the right way to hold. Thank you! I hope you continue with the follow-along format.
Glad it was helpful!
Stay tuned for more like it.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Enjoyed this format more thank you
Stay tuned for more like it :)
Great format! Very helpful
Thanks for letting us know :)
Really like the follow along format with the spoken cues. I am super visual. For me, this makes it easier to concentrate on the exercise process and how it feels, instead of worrying about keeping track of reps and sets. Thank you.
Glad you enjoyed it!
Thanks for that feedback. Stay tuned for more videos like it.
We are here if you ever need more support :)
- Coach Joshua, Team PM
keep the follow-alongs coming!! your info is the best!
Thank you! :)
Thank you coach! LOVE the follow along format. I look forward to more.
Yes, more videos to come :)
Worked along with you and it was helpful. Especially the foam rolling parts. Thank you 🙏🏼
Brilliant!
Thanks for stopping by to try it out and comment :)
- Coach Joshua, Team PM
loved it!!! please continue doing the Follow Along series
Thank you Eric. I followed along and really liked it. I will be sharing it with friends.
Awesome, thank you!
The more the merrier :)
- Coach Joshua, Team PM
More follow alongs please! They're much easier to fit into my exercise routines :)
Noted!
Thanks for trying it out and for the feedback :)
- Coach Joshua, Team PM
I really enjoyed this! With this kind of format you really have no excuse to skip exercising. Thank you!
Super!
We will take that to heart :)
- Coach Joshua, Team PM
Great format!
:)
LOVE the follow along format! This is a great series, thank you!
Great video
Thanks!
This was a great format! Thanks
Glad you enjoyed it!
Excellent! Great format. Thanks.
You're welcome :)
I love this format!
Yay!
Stay tuned for more :)
follow along is great👍
Let us know if you ever need more advice or assistance :)
Thanks, great being able to do it in real time.
You're welcome!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Love all your videos! Always packed with different moves to address the problem area. Excellent step by step positioning and activation instructions. Please don't ever stop!!
We won't!
Move it or lose it :)
- Coach Joshua, Team PM
I love your video. Keep on doing it.
Yes, sure! You got this. :)
I like all your videos, but the follow along is great for me so I get to hear your constant reminders of correct form of movement. Inevitably on my own, I forget some aspect of correct form. I loved this session! Music was very relaxing. Definitely hope you continue this. Thank you. Appreciate so much what you do.
Awesome, thank you!
We appreciate you stopping by and following along.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Excellent video - I love the follow-along format. Much easier to do the exercises rather than rewind the video. Best channel ever!
Awesome, thank you!
Followers like you are the best :)
- Coach Joshua, Team PM
Great format. Got me following along and downloaded the app finally - thank you
Great to hear!
Thanks for the feedback and let us know if you have any more questions :)
- Coach Joshua, Team PM
I love the follow along format! I think it makes it much easier for me to stick to doing the exercises consistently. Thank you! :)
You're so welcome!
Thanks for stopping by and letting us know :)
- Coach Joshua, Team PM
Love the format! I prefer this format to the psoas follow along. The verbal cues in this CZcams fit better. I can listen without watching and still be right on track.
Awesome! Thank you! :)
That was amazing! Love the follow along format. It was very helpful to have all those posture and muscle hints along the way. Good to have the timing and reps counted. Like having a personalized couch. Thankyou
Glad you enjoyed it!
Thanks for letting us know how you feel.
We are here if you ever need more support :)
- Coach Joshua, Team PM
This video is very appreciated and motivating. Please continue doing these follow along in complement of the one that explains the mouvement.
Glad that you like it!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Love the follow along format Coach E! Thank you!
Glad to read that! You are welcome :)
Love the format - love the content. My shoulders needed this!
Much appreciated!
Thanks for taking the time to let us know :)
- Coach Joshua, Team PM
I have several of your programs....I really love this follow-along video, and really love the exercises! Prefer the follow-along format to the programs where I have to hunt for the reps/sets on the movements. Love, love, love your content. Thanks for all you produce and share. I enjoy a very active lifestyle but have been struggling with the after-effects of a MVA from years ago when I fractured my pelvis in several places. Spent years building dysfunctional compensation patterns while ignoring pain and driving myself into the ground. Your programs/content have really helped me. So grateful....
Hi Dena, and thanks for the comment!
We love hearing from our followers and really appreciate the support.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
PERFECT! I do like your videos where you explain the mechanics and all, but this kind of follow along videos I find are far more efficient for me :) THANK YOU!! Yes, please continue to upload such follow alongs ;)
Awesome!
Keep working on it :)
Loved it! More would be great!
Working on it!
I really appreciate your time, The educational video is super helpful.
Glad it helped! :)
Love this format. I would like to see more.
You got it!
This was great to see. Mindful and relaxed, but focused. I like how your neck lateral flexion is not extreme. It seems most people think they need a lot of side flexion
That is so great to read. Thanks so much for sharing.
Let us know if you ever need more advice or assistance :)
Great video! I like this kind of content a lot
Thanks for that and for following along :)
Great! The follow along makes me complete the whole ser for the right amount of time. Thanks
Glad it helped!
Thanks for the feedback and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you very much You are explaining wonderfully.Thanks....a....lot....
You are welcome :)
I appreciate this format - it moves me forward seeing the pacing, timing, resting, and form in this detail. Thanks so much, this format works!
You are so welcome and thanks for letting us know :)
- Coach Joshua, Team PM
This video format is great! Thank you, it has helped my shoulder pain.
Awesome!
Super helpful. More follow-along videos, please.
You got it!
awesome, and I'm glad you chose my problem area to start 😄
You are welcome and thanks for trying it out!
Really like this format Coach E! Amazing movements that focus on areas that NEED it-thanks SO much-keep em coming! ❤
More to come! :)
It's perfect, thank you so much. I can see this will be my new favourite video on CZcams. 😊
Yay! Thank you!
Fantastic. Thank you. First therapist/ movement specialist that works for me. Bravo
Glad it was helpful! :)
Thank you for this! I shared on FB!
Wonderful!
We really appreciate that and are here for you if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Liked this format, gives people more incentive to complete the reps and to work more intensely on the exercise and form. It's also helpful to hear the reminders of technique when doing the exercises. Thank you
So great to read that.
We take these comments seriously and look forward to improving our content based on it :)
- Coach Joshua, Team PM
Good format! Love it! More of this format please. Last exercise is tough. Will try again tomorrow.
More to come!
I really enjoyed the follow along ! I use your methods very often. I think they are fabulous. Please keep the follow alongside up!!
Thanks for stopping by to let us know.
We are here if you ever need more support :)
- Coach Joshua, Team PM
Extremely helpful for my pain. Thank you
Awesome and thanks for letting us know :)
Yes, this format is fantastic. By following along I can be sure I’m preforming the movement correctly…..For several years I’ve had sporadic rhomboid discomfort under my right shoulder blade. This should fix the issue once and for all. 👍
Thank you for all that you do. 🙏
Wonderful!
We really appreciate you taking the time to stop by and let us know :)
- Coach Joshua, Team PM
I do like the follow along..I feel ur present with me and is very encouraging and u understanding the feel when u talk about which muscles is getting fired up💪
Brilliant.
Thanks so much for that feedback and validation of our methods.
Stay tuned for more :)
- Coach Joshua, Team PM
I like this new format, lots of instructions and follow along. The music is soothing while I’m breathing ..Well done!!!
Glad that you like it.
Stay tuned for more :)
- Coach Joshua, Team PM
Love the follow alongs both for ease of doing the routine and the extra tips you give along the way for good form etc. (I tend to have the single explainations on ROM on repeat because it helps me concentrate on form, so follow along better!) not so keen on the music, find it distracting. You have a great calm voice that helps to focus on the exercises, that’s all that’s needed!
Awesome! Thank you!
Really appreciate that feedback :)
- Coach Joshua, Team PM
Thanks. I'm an LNM massage therapist. I refer your videos to my clients for various issues. Very helpful to me and my clients. Again, thank you.
🤓 hello! I'm also a MT who refers to Precision Movement
@@Vesperon Hello from Arizona. 🌵Saves me time and the clients love it.
@@cherylgentry1291 👏 hello from Washington
@@cherylgentry1291 Hi. I know what you mean. I'm retired Orthopedic LMT. It was disheartening seeing a client next appt and we were back at square one. I sent them home with stone age exercises to do.
That is awesome to read!
Thanks for stopping by to share that.
Make sure to join the CPMC waitlist. If you love our content then you will love this more:
www.precisionmovement.coach/certified/coach1/waitlist/
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Liked it!
:)
I hope you are better Coach E👍
Thanks! I'll keep you posted :)
Love this format - more relaxing, helping to ease into the therapeutic exercises and holding when required. Thanks!
Glad you enjoy it!
Stay tuned for more :)
Thank you so much for sharing your knowledge! Love this format as it keeps me focused and I don't rush to get through the exercises like when I'm on my own. Your detailed instruction is great!!!
You are so welcome!
We appreciate you stopping by to comment. Thanks for validating our methods.
Stay tuned for similar content and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Such a great video, I like that I don’t have to think lol! Thank you Eric…
My pleasure! :)
Thank you so much!! Very easy to follow along. I just pause when I need to move a lil slower.
They are safe as long as they do not cause more pain.
Try doing them very slowly and make your movements small.
Let us know how it goes
Follow along format is very good, nice to be accompanied. ROM training videos essential though. Wonderful work as always.
Much appreciated!
Thanks for stopping by to let us know :)
- Coach Joshua, Team PM
Thank you so much, Eric! Could you do a follow along video showing the hunchback fix exercise and probably include illustrations? Thanks a lot!
Great suggestion!
Thanks for taking the time to share it :)
- Coach Joshua, Team PM
The constant recheck is good as I don’t realise how I am holding shoulders up
Hi!
We are happy to read that you appreciate the cues.
Thanks for following along and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I like the follow along vids very much. I can do this in the morning or evening and switch my brain off.
Great!
We'll make more like it :)
- Coach Joshua, Team PM
Looks good! I have to have the step by step instruction and movement to mimic. It just works better for me. Any relaxing music is great I think. Mine needs to end with a massage. When is the masseuse coming?
So happy that you like the content.
Stay tuned for more :)
- Coach Joshua, Team PM
I really like your videos! I have a hypermobile neck, and almost a constant pain at the base of the skull, and this gives me a lot of headache and a feeling of nausea - and a problem with holding up my head. Do you think these exercises that you show in this video can help with that pain? I actually did the 6-way Neck ISO technique that you showed in another video, but it didnt help with the pain. If there is another exercise you can think of, I would very much appreciate if you could share it :D
Hmmmm...
It's hard to say where to direct you without seeing you move. Do you have forward head posture?
This might help:
czcams.com/video/_-KNO3GE0l4/video.htmlsi=n7XmTNzk4a9TPdrH
If not, then please check out the Neck Pain Solution program. It is far more comprehensive then any of the videos on our channel:
www.precisionmovement.coach/neck-pain-solution/
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
it was too hard for me to finish a whole routine right now, but I'll try again
That's the spirit :)
Have been doing same exercises from your old video post. Still while lying down and hands up and down makes left scapula as if misplaced and crunchy and poping sound at rhomboid and painful. any other movements suggested? thanks in advance
Thanks for following along and commenting.
Check this out next and let us know how it goes:
czcams.com/video/S1rE98O6oSU/video.htmlsi=jqfEHg3mZy0G-2ME
Talk to you soon :)
- Coach Joshua, Team PM
Is it normal to feel tight/pain around the area afterwards?
Yup!
That should subside with time and practice.
Keep us posted on your progress :)
- Coach Joshua, Team PM
No music please.👍
Okee