Managing Rhomboid Muscle Pain: Lifestyle Changes to the Rescue

Do you experience pain between your shoulder blades? It could be due to hyperactive rhomboid muscles. Fortunately, there are lifestyle changes that can help manage this type of pain. Stretching the rhomboid muscles is a great way to relax them and reduce the pain. Self-massage with a Theracane, a tennis ball, or a golf ball can also be beneficial.

Rowing exercises and shoulder stabilization exercises are also recommended. If you have active trigger points in some of the muscles that cause pain to descend down your arm, these exercises can help.It is possible that the pain is caused by the shoulder blade muscles trying to slow down the movement of the arm after hitting a ball. This type of pain is very acute and can be caused by activities such as karate or BJJ. If you have a habit of turning to the left and pressing your shoulders to sleep, this could be causing rhomboid muscle pain.

The spinal, longissimus, and iliocostal muscles are located below the rhomboid muscles and can also be involved in strains.These muscles (rhomboid major and rhomboid minor) are attached from the scapula (shoulder blade) to the spine in the middle and upper back. If you experience soreness in your serratus, it could be due to weak serratus and poor control of the scapula. To relieve this type of pain, use a massage ball to release the sore area.In addition, if you have muscle stiffness in the lower part of your left shoulder blade, it could be due to a stuck neck. If you feel better with direct massage of the area, it's likely that the muscles are causing the pain.

If you experience pain in the left frontal area of your chest, it could be muscle pain. Resting for a while may help, but if it doesn't go away, it's likely that the muscles between your shoulder blades are already overstretched.By following these lifestyle changes, you can help manage rhomboid muscle pain and get back to living your life without discomfort.