BENPHYSIO, Effective Manual Therapy in Town
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Rhomboid Strain

Rhomboids are muscles between your shoulder blades. Often times it is in a strained position due to poor posture which will then cause a lot of discomfort that may also lead to breathing difficulties. 

Anatomy

Picture
The rhomboid muscle is located in the upper back, in between the shoulder blades. 
It helps connect the shoulder blades to the rib cage and spine; and also helps you maintain good posture.
​

There are two pieces of Rhomboid muscles;
1. Rhomboid Minor
     - Origin : Spinous Process of C7-T1 
     - Insertion :  Medial Border of Scapula
2. Rhomboid Major
     - Origin : Spinous Process of T2-T5
     - Insertion : Medial Border of Scapula

Signs and Symptoms

  1. Rhomboid pain is felt under the neck between the shoulder blades and spine. 
  2. It’s sometimes referred to as shoulder blade pain or upper back pain. 
  3. ​You may feel pain in this area as a strain, a shooting pain, or some type of spasm. 
​
Other Symptoms of Rhomboid Strain May Include:
  1. Tenderness in the upper back area
  2. ​A popping or grinding noise when you move the shoulder blade
  3. Tightness, swelling, and muscle knots around the muscle
  4. Loss of movement, or difficulty or pain when moving the muscle
  5. Pain when breathing
Picture

Stretching Exercise for Rhomboid Muscle Pain:

Picture
1. Shoulder blade squeeze: In sitting, sqeeze both shoulder blades and relax. Repeat this 10 reps x 2 sets. This helps to strengthen the Rhomboids. Be mindful to NOT shrug your shoulders.
Picture
2. Rhomboid stretch: Place both palms together and row both shoulder forward creating a hunch at the back. Head can be in neutral position looking straight. Repeat this hold 10sec x 10 reps x 1 set.
Picture
3. Side arm stretch: Place your arm across your body towards opposite shoulder. Use opposite forearm to stretch the arm further. Hold for 10sec x 10 reps x 1 set.

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Pain doesn't mean its aging. Very often, it's just biomechanical fault throughout the years of usage.​


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Disclaimer Notes:
The contents of the www.BENPHYSIO.com, such as text, graphics, images, information obtained from website, and other material contained on the website (“Content”) are for informational purposes only.
BENPHYSIO is not responsible for, and expressly disclaims all liability for, damages of any kind arising out of use, reference to, or reliance on any information contained within the website. While the information contained within the website is periodically updated, no guarantee is given that the information provided in this Website is correct, complete and up-to-date.
The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physiotherapist or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the website. 

  • HOME
    • 华语主页
    • Laman Utama
  • SERVICES
    • Neck, Migraine & Jaw >
      • Neck stiff / Wry neck
      • Migraine
      • Jaw Pain
    • Shoulder >
      • Frozen Shoulder
      • Rotator Cuff Injury
      • Mid Upper Back Pain
    • Spine
    • Knee, Foot, Ankle >
      • Metatarsalgia
    • Stroke / Parkinson >
      • Stroke / Parkinson - english
      • Stroke / Parkinson - chinese
    • Pregnancy & Related Pain
    • Cooperate Talk / Seminar
    • PRODUCTS
    • Accessories
    • Sunlighten(TM) Far InfraRed
  • ABOUT US
    • Our Branches >
      • Oval Damansara (HQ)
      • Pavilion, KL
      • Bangsar Village2
      • Kota Damansara
      • Kepong
      • Subang Jaya
    • Founder's Message
    • Our FB live
    • Testimonials
  • EVENTS
    • Our Events' Gallery
    • 2020 >
      • 6th MARCH: TM kerinchi
    • 2019 >
      • FIR promotion
      • June/July Parents' Day
      • 30th June: Health Carnival
      • 22nd apr : zurich true love health day
      • 6th & 7th Apr : Grizzly Open 2019
      • 28th March : Epson (M) Physio Sharing
      • 24th feb : kneepain @ Puchong
      • 27th Jan : E-excel Physio Sharing
      • 07 jan : DUMC Golden Club physio sharing
    • 2018 >
      • 17th dec EcoCity Soft launch
      • 2nd dec : Low back pain
      • 13 August : Scoliosis Screening in the School
      • 8th July : Health Carnival 2.0
    • 2017 >
      • 30th July : Health Carnival
      • 5th March: Hand/s Numbness after CNY
      • may/jun: post natal rehab
    • 2016 >
      • Mar: let's talk about neck & back pain
      • Aug: U3A Talk (2nd semester)
      • July: Talk About Knee Pain
  • BENPHYSIO'S TIPS
    • A Girl, A Lady, A Woman
    • Muscle tightness causing Chest Pain or Shortness of Breath?
    • Heart Rate Matters
    • How TRUE is your tennis elbow?
    • Office Stretching
    • Parkinson with BENPHYSIO
    • Postnatal Care (Care After Delivery)
    • Runners' Stretching
    • Shoppers' Stretching
    • Fore Foot pain / Metatarsalgia
    • Are you living with groin pain