Rhomboid Muscle Pain Relief Exercises: How They Work, Pros and Cons, and a Better Alternative

If you have ever felt a sharp pain between your shoulder blades or a tightness in your upper back, you may have experienced rhomboid muscle pain. The rhomboid muscles are located in the upper back, connecting the spine to the shoulder blades. They help you move your shoulders and maintain good posture. However, they can also become strained, inflamed, or spasmed due to various reasons, such as poor posture, overuse, injury, or stress.

Rhomboid muscle pain can be very uncomfortable and limit your range of motion and daily activities. Fortunately, there are some exercises that can help you relieve your pain and restore your function. In this article, we will show you some of the best rhomboid muscle pain relief exercises, explain how they work, and discuss their pros and cons. We will also introduce you to a better alternative that can offer natural and non-invasive pain relief without drugs or surgery.

Best Rhomboid Muscle Pain Relief Exercises

There are many exercises that can help you stretch and strengthen your rhomboid muscles and improve your posture and mobility. Here are some of the most effective ones:

• Self-massage with a ball: This exercise helps you release the tension and knots in your rhomboid muscles by applying gentle pressure with a massage ball. To do this exercise, lay down on the floor and place a tennis ball under your shoulder blade. Gently roll your shoulder back and forth across the ball. Change positions and repeat on the other side1.
• Levator scapulae stretch: This exercise helps you stretch the levator scapulae muscle, which is often involved in rhomboid muscle pain. To do this exercise, sit in a chair and grasp the bottom of the chair with your right hand. Bring your left hand to the back of your head and turn your head towards your left armpit. Then use your left hand to gently pull your head down until you feel a slight stretch along the right side of your neck. Hold for 15 to 20 seconds and repeat on the other side2.
• Thoracic foam rolling: This exercise helps you improve your thoracic spine mobility, which can reduce the stress on your rhomboid muscles. To do this exercise, lie down on your back with a foam roller under your shoulder blades. Bring your hands behind your head and extend your upper back over the foam roller. Hold for 5 to 10 seconds and repeat 10 times3.
• Neck extensions with a towel: This exercise helps you strengthen your neck extensors, which can support your posture and reduce the strain on your rhomboid muscles. To do this exercise, sit at the back of a chair with an upright posture while holding a towel wrapped around your neck. Gently pull the towel forward while tilting your head back as far as you can without pain. Hold for 5 seconds and repeat 10 times4.
• Scapular squeezes: This exercise helps you activate and strengthen your scapular stabilizers, which can improve your shoulder alignment and function. To do this exercise, stand or sit with a straight spine and relaxed shoulders. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5 seconds and repeat 10 times.

Pros and Cons of Rhomboid Muscle Pain Relief Exercises

Rhomboid muscle pain relief exercises may offer some benefits for people who suffer from mild to moderate rhomboid muscle pain. Some of the pros are:

• They are natural and drug-free. They do not involve taking any medication that may have side effects or interactions with other drugs.
• They are easy to do and accessible. You can do them at home or anywhere with minimal equipment.
• They are personal and flexible. You can adjust them according to your own level of comfort and tolerance.
• They may provide immediate and long-lasting relief for some people.

However, rhomboid muscle pain relief exercises also have some drawbacks and limitations. Some of the cons are:

• They may not work for everyone or for every type of rhomboid muscle pain. The effectiveness of rhomboid muscle pain relief exercises depends on many factors, such as the cause and severity of your pain, your medical history, your compliance with the exercises, and your overall health condition.
• They may cause more pain or injury in some people. Some people may perform the exercises incorrectly or too aggressively, which can worsen their pain or damage their muscles or joints.
• They may not address the root cause of your rhomboid muscle pain. Rhomboid muscle pain relief exercises may only provide temporary relief for your symptoms, but they may not treat the underlying cause of your pain, such as poor posture, overuse, injury, or stress. You may still need to seek professional advice or other treatments to prevent further complications or chronic pain.

A Better Alternative for Rhomboid Muscle Pain Relief

While rhomboid muscle pain relief exercises may help some people with their pain, they may not be enough for others who need more effective and long-lasting relief. If you are looking for a better alternative that can offer natural and non-invasive pain relief without drugs or surgery, you may want to try red light therapy.

Red light therapy is a treatment that uses low-level red and near-infrared light to stimulate cellular healing and reduce inflammation. Red light therapy has been proven by multiple studies to be effective for various types of muscle pain, such as:

• Muscle strain
• Muscle spasm
• Delayed onset muscle soreness (DOMS)
• Muscle fatigue
• Muscle injury

Red light therapy works by penetrating deep into the tissues and activating the mitochondria, which are the energy-producing units of the cells. This boosts the production of ATP, which is the fuel that cells need to function properly. This also increases blood circulation, oxygen delivery, and nutrient supply to the affected area, which enhances tissue repair and regeneration. Red light therapy also modulates the inflammatory response, which reduces swelling and pain.

Red light therapy is safe and easy to use at home with a device such as a red light therapy belt. A medical-grade red light therapy pad is a flexible and adjustable device that wraps around your body and delivers therapeutic red light to your target area. You can use a red light therapy belt for 10 to 20 minutes a day, depending on your needs and preferences. You can also use a red light therapy belt in combination with other methods of rhomboid muscle pain relief, such as massage, exercise, or medication.

Red light therapy has many benefits over rhomboid muscle pain relief exercises, such as:

• It treats the root cause of rhomboid muscle pain, not just the symptoms
• It has no side effects or risks of skin irritation or allergy
• It has long-lasting and cumulative effects
• It improves overall health and wellness

If you are looking for a natural and effective way to relieve your rhomboid muscle pain without relying on drugs or surgery, you may want to give red light blue light therapy a try. Red light therapy can help you reduce your dependence on rhomboid muscle pain relief exercises or other painkillers, and improve your quality of life.

We hope you found this article helpful and informative. If you have any questions or comments about rhomboid muscle pain relief exercises or red light therapy, feel free to leave them below. We would love to hear from you!