How to Fix Upper Back / Rhomboid Pain for GOOD (4 Effective Exercises)

Summary by Krater

This video explains the three root causes of upper back and rhomboid pain—levator scapulae dysfunction, serratus anterior dysfunction, and thoracic spine stiffness—and demonstrates four specific exercises to eliminate the pain by addressing these root causes.

From the video

Answers: How do I fix upper back and rhomboid pain?

• Upper back pain
• Rhomboid pain
• Levator scapulae
• Serratus anterior
• Thoracic spine mobility
• Scapular movement

Exercises

• Rhomboid Row ISO · bodyweight · 3-6 reps - 10 s hold
• Segmental Thoracic Mob · foam roller or yoga block · 4-5 areas
• Wall Neck Side Bend · wall · 5 reps - 2 s hold
• Shoulder Extension / Anterior Scap Tilt · bodyweight · 5 reps - 10 s hold

What it concludes

• Rhomboid minor and levator scapulae muscles are interconnected and enclosed by connectives.
• Thoracic spine manipulation group showed a greater decrease in pain in the rhomboids and a higher level of pressure that can be tolerated when poking into the muscle.