Hey everybody it’s Doctor Jo, and today
I’m going to show you the rhomboid stretch. so let’s get started. if you haven’t already make sure you click the
subscribe button down there. so this stretch is going to be a part of my
office stretching series, so it’s gonna be in real time. you can follow along
with me, and if you’re interested in finding out all the other stretches from
head to toe, make sure you click on the link up there. so we’re gonna just go
with a 30 second stretch. we’re gonna do a total of three and a little 10 second
rest in between. so I’ve got my timer ready to go, and I’ll kind of just
explain it as we get started. so let’s go ahead and start. with the first stretch
so the rhomboids are in the back, they kind of hold those shoulder blades
together. so you’re gonna clasp your hands together and you’re gonna punch
forward, and as you punch forward, you’re gonna tuck your chin in. so really just
trying to round out your shoulders. so if you watch a lot of my videos you know
usually I don’t want people to round out their shoulders, but to get that rhomboid stretch, you really just want to punch forward as much as you can, and
tuck that chin in. so you’re getting that nice stretch in your upper back area. so
the rhomboids are the ones that squeeze those shoulder blades, and they’re right
in between, and they connect into the spine and on those shoulder blades and
squeeze them in, so a lot of times those get really tight and irritated when
you’re sitting at a desk for a long time. maybe if you’re driving, or you know even
if you have to do a lot of lifting things at work, so this is a great
stretch to do. you can do it standing up. you don’t have to do it sitting down you
can even do it on the floor with your legs straight out in front of you, but
really just punching forward and tucking that chin in. and you should feel that
stretch in your upper back area and it feels really good. and it just kind of
lets everything be nice and relaxed. so again just kind of right through there
is where you should feel it and just kind of in between just get it nice and
relaxed and shake it out a little bit. and then go back into the last stretch
right here. so again punching forward far as you comfortably can, tucking in, try
and keep the lower part of your back straight though, so you’re not punching
forward like that you’re really just curling that top part forward and
punching as far as you can, getting that nice good stretch in there, and that’s
stretching should never be painful. it should just feel a little bit of tension
kind of stretch in there. so there you have it. a nice quick one just to kind of
loosen things up. again this is part of my office series of stretching. there’s
real time stretches going all the way head to toe, again if you want to check
that out, click on the link up here and if you want to help support my channel
click on the link up here to find out how. and of course don’t forget to
subscribe by clicking down there. and remember be safe (keep those muscles nice
and loose), have fun, and I hope you feel better soon.

36 thoughts on “Upper Back Pain Relief – Ask Doctor Jo”

  1. Keep up the good work.
    I am a AS patient. Though it's just the start of AS. And, I am able to have kept in control (using some stretches u have told in previous videos).
    These videos are now helping me and my office staff. Thnx. Again, keep up the good work.

  2. Looking for more rhomboid stretches? Check these out: https://www.youtube.com/watch?v=6WynJSdu2KI&index=9&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

  3. My 12 yr old daughter has experienced periodic bouts of pain in this area. The doctors think it is due to the fact she grew five inches this year. We were referred to a pt who did some cupping and gave her several exercises to do. She has been pretty diligent with them and saw some abatement. She is a swimmer and has gone several weeks with no issue while swimming 10 hrs per week. This week in practice she seemed to have a flare up. What are the consequences of pushing through the discomfort? I would have to chain her to her bed to get her to not swim.

  4. Hello, a little late on the video, but I had an injury where I fractured a couple vertebrae in my lower back about 7 months ago. My lower back is much better but my upper back has been hurting in the rhomboid area. MRI shows that I am clear but pain is bad every day. I’ve done myofascial massages and pt with no results, also I have pain when I put finger pressure on the side of my upper vertebrae. Any help would be appreciated thank you.

  5. Whenever I have any pain in my body I type in "doctor jo [body part]" and I know I'll be feeling better!

  6. Thanx mam…I hv upper back strain resulting in list cervical lordocis with almost nil neck movement…ihv contacted 2 physiotherapists but nil improvement…plz suggest more exercises n streches….if u hv the link plz provide

  7. Dr. Jo, I’m so quickly seeing results now, FINALLY, 35 years after chronic neck, back and shoulder pain started. Thanks so much!

  8. Dr. Jo, I’m so quickly seeing results now, FINALLY, 35 years after chronic dizziness, difficulty swallowing, and neck/shoulder pain really set in (…and hip and low back pain, too). Thanks so much! For just a few days I’ve been trying out your focused, short exercises and the results are amazing.

  9. THANK YOU! Lol im constantly doing my own makeshift stretches to try and fix pains in my body not really knowing what im doin lol and the worst pain by far was this very area and i could neverrr relieve it no matter what i tried.. but THIS worked perfectly! 🙂

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