If you're experiencing sudden onset of rhomboid muscle pain, it's important to take the necessary steps to protect your muscles and manage the pain. Warming up and stretching before and after exercise can help protect your muscles from further injury. If you feel rhomboid related pain, it's important to stop any strenuous activity immediately. Applying ice can help numb the pain.
Assuming that the ergonomics of your workplace are correct, the pain between your shoulder blades may be due to the contraction of muscles that you are not used to. Resting and refraining from any activity that causes pain in the rhomboid muscle will help you recover quickly. If the pain comes from the muscle between the shoulder blades, there are four great exercises that can be done to ease the pain. The spinal, longissimus, and iliocostal muscles are located below the rhomboid muscles and are often involved in strains.
These exercises are designed to break the commonly associated movement patterns and activate the muscles. It's important to note that if your rhomboids are constantly in an elongated state, then you don't want to stretch the muscle too much. In a study conducted by researchers, it was discovered that the rhomboid minor and elevating muscles of the scapula are interconnected and enclosed by connective tissue, such as the fascia. This could explain why some people experience deep, dull pain along the medial edge of the scapula (area between the shoulder blade and the spine).
If you're experiencing rhomboid muscle pain, it's important to take steps to manage it properly. Applying ice can help numb muscle pain. There are four great exercises that can be done to ease rhomboid pain, including one to ease pain quickly. It's important to note that if your rhomboids are constantly in an elongated state, then you don't want to stretch the muscle too much.