Exercises to Relieve Shoulder Pain

Most people with pain right here

think they have to stretch it out or roll it out to fix it.

But what they don't realize is that pain is caused

by this muscle when it's overstretched or lengthened,

not when it's too tight and short,

which explains why stretching it even more doesn't fix it.

So try this to actually fix it.

You see, the rhomboid has two jobs.

The first is to pull the shoulder blade in,

and the second is to rotate it down

in a clockwise direction.

So if it spends too much time out and up,

which is common in people who use the computer a lot,

who like to cook and chop foods,

maybe you do overhead activities or work,

play overhead sports, like to hold babies

or too much driving, the muscle starts to ache

because it senses all the stretch on it,

so it starts trying to fight back a little.

It then produces tension and it becomes painful.

To fix it, first we're gonna work on the retraction

or squeezing straight back motion

with our arms about eye height and pulling straight back.

Next, lower the band so your arms are straight in front

and pull straight back.

Again, we're squeezing the shoulder blade back.

Next, we're gonna have the arms low

and pulling straight back for a total of three motions.

Next, we're gonna attach the band overhead

and bring our arms all the way out to the side and down,

and then control the band on the way up.

This motion works that downward clockwise rotation

a bit more, so arms all the way down

and give a nice squeeze at the back.

These two exercises will strengthen that muscle

to relieve your pain.