in this video i’m going to show you the most common causes of rhomboid pain and what to do instead to stop it coming back rhomboid pain usually comes from rib joints or referred pain from lower neck joints your posture while using gadgets the way you sit on the sofa or in bed and sleeping positions are very common ways to cause these problems so let’s have a look at ways to correct them the most common way of putting your ribs out is by distorting your rib cage in the forward position this puts the joints the rib joints at the back into a bad position and this can happen with things like lying on your side with your shoulder push forward or poor posture with rounded shoulders if you lie on your side and your shoulder is pushed right forward this will distort the rib cage a lot there’s three alternatives to avoid this you can lie on your back which is the best option because this keeps your rib cage straight option two is you can lie on the other side to your rhomboid pain or option three is you can continue to lie on the same side but roll back off your shoulder you see when your arm is out in front of you and then you roll forward onto that shoulder this really pushes the ribs out of their natural resting position but if you roll back off your shoulder this will take torsion off the ribs when we lie on our side bending the top leg tends to make people roll forward so try bending your top leg a bit less than the bottom leg to roll yourself back putting a pillow between your knees can help stop you rolling forward or hugging a pillow can help too but how can we control what position we’re in for a sleep well sleeping habits are just that they’re a sleeping habit and habits can be changed just go to sleep in a good position if you wake up in a bad position change back to a good position and keep doing that until your habits changed it might take you one two even three months to change your sleeping position but then you’ll sleep the rest of your life in a healthier position i used to sleep on my stomach when i was young and i had to change my habit because it gave me headaches now probably took me a few months but now i never sleep on my stomach and it’s been more than 30 years another way people can put their ribs out or jam a rib joint is by tilting their torso to the side and staying in that position for too long this can happen by leaning on an arm while on the sofa landing on an elbow on an armrest or lying with your head propped up on your hand so avoid these positions rounded shoulders also put the ribs in a bad position and forward head posture is the main cause of the neck problems that cause rhomboid pain too so we can look at both of those together the worst positions for these are looking at a device positioned on your stomach while on the couch or in bed and watching tv in bed so let’s look at better alternatives one option is lying on your side and looking at your phone positioned on your pillow when sitting on a couch or a chair move your pelvis back as far as you can so that there’s no space between your lower back and the backrest then put your elbow on an armrest if there is one or supported by your other arm to lift your phone if you don’t support the arm holding the phone then the muscles at the base of the neck can get tight and fatigued and that will only add to your neck problems so make sure that the arm holding the phone is supported now one trick that you can use while doing this is just to make sure that you hold the bottom of the phone so that the screen is lifted a little higher i never recommend watching tv in bed either unless your tv is on the roof it’s very hard to have your neck straight with the rest of your spine you need to have your pelvis up against the bed head to have any hope of decent posture while watching tv in bed the closest option would be sitting with cross legs and pelvis and back straight up against the bed rest but unless you’re a yogi it’s pretty hard to maintain and always try to plug your laptop into an elevated screen on a proper disc rather than use it on your lap i’ve got a couple of videos on the best exercises to improve rhomboid pain and another video on improving your posture so i’ll leave a link to those in the description box below too anyway i hope you liked the video if you did please consider liking and subscribing because it always helps and let me know how you go in the comment section below okay cheers
What’s the cause of Shoulder blade pain? In this video I’m going to show you the most common causes of Rhomboid pain and what you can do instead to stop it coming back. Including… how to sleep with Rhomboid pain.
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0:00 Intro
0:25 Rib joints causing shoulder blade pain
0:43 How to sleep with Rhomboid pain
1:37 How to change sleeping habits
2:08 Side rib distortion
2:29 Posture & position correction with devices
3:36 Watching TV in bed
4:11 Links to exercises to relieve Rhomboid pain
VIDEOS MENTIONED IN THIS VIDEO…
The best exercises to relieve Rhomboid pain
The best exercises to relieve Rhomboid pain for neck problems
Improve your posture
Fix tight hip flexors that make it uncomfortable to lie on your back
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SHOULDER BLADE PAIN CAUSES
Rhomboid pain tends to come from jammed rib joints, or referred pain from problems in your lower neck joints. You’re posture while using phones and laptops, the way you sit on the sofa or in bed, and certain sleeping positions, are common ways to cause these problems.
HOW TO SLEEP WITH RHOMBOID PAIN
If you lie on your side and your shoulder is pushed right forward, this will distort the rib cage a lot. There’s 3 alternatives to avoid this…
You can lie on your back, you can lie on the other side, or you can continue to lie on that side but roll back off your shoulder. To do this bend your top leg less than the bottom leg when lying on your side.
I explain it in slightly different way at the end of this video… https://youtu.be/Ceh4o0ykN8I
SIDE RIB DISTORTION CAUSING SHOULDER BLADE PAIN
Another way people can put their ribs out is by leaning on an arm while on the sofa, leaning on an elbow on an arms rest, or lying with your head propped on your hand. So, avoid those positions.
POSTURE CORRECTION
Rounded shoulders also put the ribs in a bad position AND a forward head posture can irritate nerves that cause rhomboid pain. So, lift your phone up (with a supported arm) when using it instead of looking down at it on your stomach. Put your phone on your pillow and lie on your side to look at it in bed.
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#bodyfixexercises #thoracicmobility #rhomboids
