See Pinned Comment For UPDATED Video (How to Fix Upper Back)
Summary
TLDRIn this engaging YouTube video, viewers are guided through a series of exercises aimed at fixing upper back and rhomboid pain. The workout begins with the 'Rhomboid Iso' exercise, emphasizing proper posture and engaging the rhomboid muscles. Following this, the 'Segmental Thoracic Mobilization' utilizes a foam roller to target different areas of the thoracic spine, enhancing flexibility. The 'Wall Neck Side Bend' exercise focuses on stretching the neck muscles, while the 'Slumpy Seratus Activator' targets the serratus anterior muscle to alleviate pain. The video concludes with a suggestion for a comprehensive shoulder pain solution program, offering a holistic approach to addressing shoulder pain. The presenter encourages feedback on the follow-along format to improve future content.
Takeaways
- 📺 The video is a follow-along workout focused on addressing upper back and rhomboid pain.
- 🔗 The workout is based on a popular YouTube video, which provides background information and science behind the exercises.
- 🏋️♀️ Viewers are encouraged to watch the original video for context before following along with the workout.
- ⏲️ The exercise routine includes several sets and reps with specific breath control and posture instructions.
- 🤸♂️ The first exercise is the 'Rhomboid Iso', targeting the rhomboid muscles with a focus on maintaining a neutral spine and squeezing shoulder blades together.
- 🧘♀️ 'Segmental Thoracic Mobilization' is performed with a foam roller to mobilize the thoracic spine in various positions.
- 🚫 It's important to keep the shoulders down and away from the ears throughout the exercises to properly engage the muscles.
- 🧱 The 'Wall Neck Side Bend' is an exercise that stretches the neck and upper traps, requiring a wall for support.
- 🤲 The 'Slumpy Seratus Activator' is designed to activate the serratus anterior muscle and involves a slumped posture followed by shoulder extension and internal rotation.
- 📉 The video emphasizes the importance of maintaining good posture and engaging the correct muscles to effectively relieve pain.
- 💬 Feedback is requested from viewers regarding the follow-along format, and suggestions for improvement are welcome.
- 🔄 The video concludes with an invitation to check out a shoulder pain solution program for a more comprehensive approach to addressing shoulder issues.
Q & A
What is the main focus of the workout video described in the transcript?
-The main focus of the workout video is to address and alleviate upper back and rhomboid pain through a series of targeted exercises.
What is the first exercise demonstrated in the video?
-The first exercise demonstrated is the 'Rhomboid Iso', which involves squeezing the shoulder blades together while maintaining good posture and a neutral spine.
How many sets and reps are recommended for the Rhomboid Iso exercise?
-The Rhomboid Iso exercise is recommended to be done in two sets of three reps, holding each squeeze for 10 seconds.
What equipment is needed for the segmental thoracic mobilization exercise?
-A foam roller is needed for the segmental thoracic mobilization exercise.
What are the three movements performed during the segmental thoracic mobilization with a foam roller?
-The three movements performed are flexion-extension, side bend, and rotation, with three reps of each movement.
How is the Wall Neck Side Bend exercise performed?
-The Wall Neck Side Bend is performed by standing with the back against the wall, bringing the shoulder blades together to open the chest, and then bending the head towards the shoulder while maintaining a neutral spine, holding each side for two seconds.
What is the purpose of the Slumpy Serratus Activator exercise?
-The Slumpy Serratus Activator exercise aims to activate the serratus anterior muscle, which can help with shoulder stability and relieving rhomboid and upper back pain.
How many sets and reps are recommended for the Slumpy Serratus Activator exercise?
-The Slumpy Serratus Activator exercise is recommended to be done in two sets of four reps, holding each end position for 10 seconds.
What is the significance of maintaining a neutral spine during these exercises?
-Maintaining a neutral spine is crucial for preventing injury and ensuring that the targeted muscles are effectively engaged without putting undue stress on the spine.
Why is it important to keep the shoulders down and away from the ears during these exercises?
-Keeping the shoulders down and away from the ears helps to prevent tension in the neck and ensures that the exercises are targeting the correct muscles in the upper back and shoulders.
What should one do if they experience nagging or recurring shoulder pain?
-If experiencing nagging or recurring shoulder pain, one should consider following a structured program like the 'Shoulder Pain Solution' mentioned in the transcript, which guides through exercises to address the root causes of the pain.
How can viewers provide feedback on the follow-along format of the video?
-Viewers can provide feedback on the follow-along format by leaving comments on the video, sharing their thoughts on the structure and content of the workout.
Outlines
🏋️♂️ Upper Back and Romboid Pain Relief Workout Introduction
The video begins with an introduction to the workout format, which is a follow-along based on popular requests. The workout aims to address and alleviate upper back and rhomboid pain. The first exercise demonstrated is the rhomboid iso, which involves two sets of three reps, holding for 10 seconds each. The focus is on maintaining good posture, hinging at the hips, and squeezing the shoulder blades together. The video provides detailed instructions on how to perform the exercise correctly, emphasizing the importance of a neutral spine and breathing naturally throughout the movement. The segment also mentions the availability of the workout on YouTube and encourages viewers to provide feedback on the format.
🏋️♀️ Segmental Thoracic Mobilization and Wall Neck Side Bend
The second paragraph introduces the segmental thoracic mobilization exercise, which requires a foam roller and targets four areas of the thoracic spine. The exercise includes flexion-extension, side bending, and rotation movements, with three reps for each. The instructions are specific, emphasizing controlled movements and natural breathing. Following this, the wall neck side bend is introduced, which involves standing with the back against a wall and performing ear-to-shoulder movements while maintaining a neutral spine. The exercise aims to stretch the neck and upper traps, with five reps per side, holding each stretch for two seconds. The paragraph concludes with a reminder to maintain good posture throughout the exercises.
🤸♂️ Slumpy Seratus Activator and Post-Workout Relaxation
The final paragraph of the script details the slumpy seratus activator exercise, which is designed to activate the serratus anterior muscle and relieve pain in the upper back and rhomboids. The exercise starts from a slumped posture and progresses to a more upright position with shoulder extension and internal rotation. The focus is on maintaining the shoulder blades tucked into the rib cage and keeping the shoulders down. The exercise is performed in two sets of four reps, holding each for 10 seconds. The paragraph concludes with a 30-second break for relaxation and a reminder to keep the elbow straight during the exercise. The video also invites viewers to share their thoughts on the follow-along format and to check out the original 'how to fix upper back and rhomboid pain' video for more information and guidance on addressing shoulder pain.
Mindmap
Keywords
💡Precision Movement
💡Romboid Iso
💡Segmental Thoracic Mobilization
💡Wall Neck Side Bend
💡Slumpy Seratus Activator
💡Posterior Tilt
💡Foam Roller
💡Neutral Spine
💡Anterior Scapular Tilt
💡Upper Traps
💡Recurring Pain
Highlights
Introduction to a new follow-along workout video format on YouTube.
Starting with a video on how to fix upper back and rhomboid pain.
Link to the video will be provided in the description for background information.
The first exercise is the rhomboid iso, targeting the rhomboid muscles with specific posture.
Two sets of three reps, holding each for 10 seconds.
Maintaining neutral spine and squeezing shoulder blades together.
Rest for 20-30 seconds between sets to allow for muscle relaxation and blood flow.
Segmental thoracic mobilization using a foam roller, targeting four areas with three reps each.
Flexion, extension, side bend, and rotation movements for thoracic spine mobility.
Wall neck side bend exercise to stretch the neck and upper traps.
Performing five reps per side, holding each stretch for two seconds.
Slumpy seratus activator to activate the serratus anterior muscle and relieve pain.
Two sets of four reps, focusing on maintaining good posture and shoulder blade retraction.
Technique involves starting in a slumped posture and extending the shoulders back with internal rotation.
Emphasis on keeping the shoulders down and maintaining tension in the upper back muscles.
Final set involves maintaining the posterior tilt and pinching the shoulder blades together.
Feedback on the follow-along format is requested in the comments.
Link to the original 'How to Fix Upper Back and Rhomboid Pain' video provided in the description.
Mention of a shoulder pain solution program for addressing and fixing shoulder pain.
Transcripts
coach e for precision movement here and
do you like follow along workout videos
well that's one of our most popular
requests and we're going to test this
format here on YouTube and we're going
to start with doing either some of our
more popular YouTube videos or some of
our ROM coach routines that are in our
app today we're doing the how to fix
upper back and romboid pain for good
video that you could find on YouTube and
we'll link that up here and down in the
description so if you don't know what
that video is or what that routine is
check that video out first to get the
background info and the science so you
know why you're doing what you're doing
and it all makes sense oh and after you
watch this video let us know what you
think about this format and this idea in
the comments down below so let's get
right into it the first exercise is the
romboid iso we're going to do two sets
three reps holding for 10 seconds start
off good posture hinge over at the hips
keeping neutral spine let your arms hang
naturally and we're going to squeeze the
shoulder blades together holding for 10
seconds really pinching between the
shoulder blades that romboid muscle we
want to hold it breathing naturally and
slowly lowering down that's 10 seconds
that's rep one go number
two holding for 10 seconds breathing
naturally maintain your neutral
spine and and slowly lower down and then
last one squeezing between the shoulder
blades working that what could be
painful area keeping the shoulders down
away from your ears arms are just
dangling squeezing through the shoulder
blades keep those muscles contracted and
keep them on as you slowly lower down
and then stand up shake it out we'll
rest 20 30 seconds just catch your
breath and relax the muscles in between
get some blood flow in there and then we
will repeat again so starting off
standing in good
posture hinge over at the hips
maintaining that neutral posture let the
arms dangle keep the chin tucked and
focusing on squeezing between the
shoulder blades let the arms hang
relaxed pinching between the shoulder
blades Contracting those
rhomboids and retractors hold for 10
seconds breathing
naturally and keep the contraction as
much as you can of the rhomboids of
those muscles between your shoulder
blades as you lower down relax
everything and
repeat squeezing between the shoulder
blades keeping the shoulders down away
from your ears letting the arms dangle
so the biceps are
relaxed pinching the shoulder blades
right
together keeping that tension through
the those muscles as you slowly lower
down and last
one pinching right back together arms
are
relaxed breathing naturally neutral
spine holding for about 10
seconds lots of tension as much as you
can in those muscles keep it as you
lower the arms
down and stand up there we have the
romboid iso next up got the segmental
thoracic
mobilization need a foam roller for this
down to the ground and we're going to do
four areas do three different
moves three reps of each move starting
at the lower aspect of the thoracic
spine so at the bottom of the shoulder
blades there we'll start off extending
over and flexing up moving only what's
on the roller and above three reps here
flexion extension go under control nice
and
slow and that's three reps next we're
going to go to side Bend so extend over
then just think of bringing your armpit
towards your hip doesn't have to be a
huge
motion and just what's above the roller
is moving and then three rotations just
little rotations stay extended over
and three reps there next we'll roll up
a little bit and repeat the same process
three reps flexion and extension so now
the roller is a little higher on my
spine up towards my head just about an
inch there's three there and then extend
over side Bend armpits to
hips three reps on each side if you have
to support your neck because it's
starting to get tired that's fine and
then
rotate it's just a little motion you
don't have a lot of rotation through the
thoracic
spine that's three there and let's move
up one more area let's do three
areas flexion
extension mobilizing that thoracic
spine don't hold your breath breathing
naturally and
then lateral side
Bend hips to armpits to hips three reps
on your each side and then three
rotations
two
three and there you have the segmental
thoracic
mobilization exercise number three we
have the wall neck side
Bend for this you step back to the
wall and your feet are off the wall a
little bit maybe about 6 to 8 in knees
are soft and you maintain a neutral
spine on the wall bring your shoulder
blades back together a little bit to
open up your chest and then we're going
to start with a deep breath in and
exhale as you bring your ear towards
your shoulder hold it for two seconds
inhale on the way
up and exhale go the other way ear to
shoulder hold for two seconds breathe in
on the way up that's one Rim exhale on
the way down hold for two and bring it
up inhale on the way
up exhale on the way down feel that
stretch through the side of your neck
there inhale
up exhale
down inhale
up exhale down the other
way almost done inhale up two more reps
on each side exhale down stretch out
the upper traps and the leviator exhale
on the way down hold for two last
[Music]
rep exhale down hold for
two exhale down hold for
two inhale up and that is the wall neck
side Bend one set five reps per side
holding for two seconds last exercise we
have the slumpy seratus activator in the
old video this was known as the
dissociation technique that breaks the
pattern of shoulder extension with
anterior scapular tilt that's your
shoulder blade tilting this way it's
really important for getting that
seratus anterior muscle working and for
relieving romboid and upper back pain
start off in a slumpy posture we're
doing two sets of four reps holding for
10 seconds at the end there starting off
in bad posture this time then you
straighten up as you extend your
shoulders back and internally rotate so
the backs of your hands are going to
rotate towards each
other and you're squeezing the shoulder
blades into the rib cage keeping the
shoulders down now we're starting our 10
seconds breathing naturally and you're
constantly fighting to keep the shoulder
blades tucked into your rib cage that's
that posterior tilt the opposite of
anterior tilt shoulders are down and I'm
trying to lift my hands up as high as I
can
fighting myself keeping that muscular
tension and bringing the arms to the
sides and relax everything gradually
it's called ramping down let's go again
that's rep number one certain slumpy
posture straighten up as you extend the
shoulders back internally rotate the
shoulders breathe keep the shoulders
down away from your
ears try to straighten your elbows as
much as you can pinch the shoulder
blades together rip shoulder blades in
toward the rib cage keep fighting
and trying to get deeper into all of
those
ranges and keep the muscles on as you
bring your arms down by your sides and
then ramp down gradually maintaining
good posture let's go again
slumpy extend up straighten up as you
reach the shoulders back that shoulder
extension and internal rotation lifting
the arms up as high as I can keeping the
shoulders down keeping the shoulder
blades tucked into my rib cage posterior
tilt breathing naturally as you're
holding and fighting to get deeper into
all ranges maintain that tension between
the shoulder blades as you bring your
arms down by your sides and gradually
let everything go we'll do one more rep
for this set
slumpy straighten up as you extend the
shoulders and internally rotate the
shoulders get those backs of the hands
towards each other shoulders down pinch
together and posterior tilt breathe
maintain good posture tuck that chin
lengthen the
[Music]
spine keep that tension between the
shoulder blades all those muscles back
there as you bring your arms to your
sides and gradually let everything go so
we'll take 30 seconds off here just to
relax a little bit you may notice can't
fully straighten this elbow I banged it
and it's a little bit swollen so that's
preventing my elbow from being straight
perfectly straight but you should try
your best to keep the elbow straight the
whole time as you're doing this
exercise set number two this is the last
set standing up tall I'll give you this
view here so starting slumpy posture and
straighten up as you extend the
shoulders and internally rotate the
shoulders keep the shoulders down away
from your your
ears pinch the shoulder blades together
and posteriorly tilt the shoulder blades
suck that bottom corner into the rib
cage as you're pinching them back
constantly trying to lift the hands
higher away from the floor keep that
tension in the upper back muscles as you
bring your arms by your sides and then
gradually let everything
go number two straighten up as you
extend the
shoulders
breathe it's work this should be hard
work pinching the shoulder blades
together trying to lift those hands away
from the ground staying tall chin tucked
breathing naturally shoulders away from
the
ears and bring your arms by your sides
gradually let everything go and down
turn
around
slumpy extend the shoulders with
internal rotation
open the chest up pinch your shoulders
together shoulder blades together
posteriorly tilt as you lift your arms
up and keep the shoulders away from the
ears
breathing keep that tension through the
shoulder blades you'll feel the triceps
too I'm
sure Arms by your sides and gradually
let everything go and last
rep
slumpy to extend plus internal rotation
of the
shoulder retract the shoulder blades and
posteriorly tilt them keeping the entire
shoulder girdle down away from your
ears making your spine nice and tall and
long breathing keep pinching together
keep that tension Bring Your Arms by
your sides and gradually let everything
go and you are done
[Music]
so what did you think of that follow
along format let us know down in the
comments and if you have any ideas we
put some music on there I might do some
voice over I might test some different
things but let us know what you thought
because this is something that we're
going to test out but if we don't get
any feedback and it doesn't look like
people are enjoying it then we won't
keep doing it so let us know your
comments and thoughts below this
original video is the how to fix upper
back and romboid pain video and you can
find that at the link down in the
description or right here and if you do
have shoulder pain or any issues in your
shoulder that is a nagging pain or
recurring pain get our shoulder pain
solution program and that's going to
guide you through exercises like this
but a lot more to address all of the
root causes to deal and fix your
shoulder pain for good thanks for
watching and we'll see you soon
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