Anyone have experience with terrible rhomboid (just inside scapulae) knot/pain that won't go away? I'm fairly certain that it's stress related, but would a chiropractor or physical therapist be my best first option?

There's so many stretching videos out there- I'm not sure where to begin. Just wondered if anyone has any personal/practical experience with this.

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Posted by LSUfan20005

Member since Sep 2012

8875 posts

Posted on 3/2/24 at 8:10 am to SmelvinRat

Start with a Theracane or similar. Then stretch.

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Posted by PrezCock

Florida

Member since Sep 2019

658 posts

Posted on 3/2/24 at 8:37 am to SmelvinRat

Theracane is good. Lacrosse ball will be just as effective. If you have a massage gun there are wall/door mounts that you can use that are relatively inexpensive. I just use my bike stand.

Middle Traps/Rhomboids are scapular retractors, so stretching them would look something like the bottom portion of an inverted row. I also like to cross my arms when stretching those muscles out.

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Posted by boxcarbarney

Above all things, be a man

Member since Jul 2007

23433 posts

Posted on 3/4/24 at 8:39 am to SmelvinRat

If you have a significant other, have them massage it out. Lay on your stomach, put the hand on the impacted side on your lower back, have you SO take their elbow and really dig in there.

I get knots there all the time. So I get either my wife or kid to help, or if they're not available, I find the corner of a wall and use that to dig the knot out.

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