Rhomboid muscle pain? Do THESE 2 easy exercises.

When I first started taking my training seriously, I set some ambitious goals for myself. But once I started making even a little progress, I would tweak my rhomboid muscle. This kept happening for years until I had to take a hard look at what was going on.

Why do you have Rhomboid Muscle Pain?

A helpful way to think about pain patterns is breaking them down into two categories - acute and chronic. Acute pain is typically a result of an injury, whereas chronic pain is more complex and involves the nervous system.

Exercises for Rhomboid Muscle Pain

To reduce pain, you need to understand the action of the rhomboid muscle: scapular retraction. Start with low intensity to avoid further irritation.

1. Banded Pull Aparts

Grab a light band and pull horizontally. Focus on bringing the shoulder blades together in a pain-free range of motion.

2. Bodyweight Rows

Using rings or a bar, perform rows while exaggerating the squeeze at the top of the movement. Hold for 2-3 seconds to engage the muscles properly.