I've been having what I believe is nagging rhomboid pinch/discomfort for several months now -- only on my right side. I can do my workouts, but particularly on back and shoulder days, I'm always concerned I'm going to mess it up. I usually look like a fool in between sets trying to stretch it out.

I've tried foam rolling, tennis ball against a wall, thoracic stretching, heating pads, etc, all with no real success.

I had to take a month off from the gym in October, and it got better, but as soon as I got back in the gym, it returned. I've talked to my trainer, and he's told me my lifting form is fine.

Any suggestions on what I can try to get some relief?

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Posted by Vyvanse

Baton Rouge, LA

Member since Aug 2014

240 posts

Posted on 12/10/21 at 10:20 am to ibldprplgld

Go to a good chiropractor. Jonathan Hymel if you’re in Baton Rouge.

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Posted by 3rdPart Tiger

Member since Oct 2007

6201 posts

Posted on 12/10/21 at 9:24 pm to ibldprplgld

Have you tried this? I’ve found this stretch relieves most of the rhomboid pain I have.

I alter it a bit though. Thumbs down when grabbing a doorway and round out my shoulder blades.

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Posted by LSUfan20005

Member since Sep 2012

8815 posts

Posted on 12/11/21 at 7:43 am to ibldprplgld

Like most people who workout, you probably have muscle imbalances between upper/lower traps, serratus, and rhomboids that are driving this. You can try to stretch/smash it away, but the fire comes back.

Crossover Symmetry was my fix, but you can piece together a cheaper solution.

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Posted by LSUTIGERTAILG8ER

Chance of Rain....NEVER!!

Member since Nov 2007

1743 posts

Posted on 12/16/21 at 11:17 am to ibldprplgld

a good physical therapist could do both mobilizations/thrust technique to the thoracic spine/scapula, as well as dry needling with electrical stimulation to release that muscle spasm.

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