See Pinned Comment For UPDATED Video (How to Fix Upper Back)

Summary

In 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

00:00

🏋️‍♂️ 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.

05:01

🏋️‍♀️ 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.

10:03

🤸‍♂️ 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.

Keywords

💡Precision Movement

Precision movement refers to the accurate and controlled execution of physical exercises to ensure proper form and technique. In the context of the video, it is essential for preventing injuries and effectively targeting the intended muscle groups. The script emphasizes the importance of precision in the exercises to alleviate upper back and rhomboid pain.

💡Romboid Iso

The rhomboid iso is a specific exercise that targets the rhomboid muscles, which are located between the shoulder blades. It involves squeezing the shoulder blades together while maintaining proper posture. In the video, this exercise is performed with a focus on holding the contraction for 10 seconds, which helps to strengthen the rhomboids and alleviate potential pain in the upper back.

💡Segmental Thoracic Mobilization

This term refers to the act of mobilizing or moving individual segments of the thoracic spine using a foam roller. The video demonstrates three different moves targeting different areas of the thoracic spine to improve flexibility and reduce pain. This exercise is crucial for maintaining the health of the spine and the muscles surrounding it.

💡Wall Neck Side Bend

The wall neck side bend is a stretching exercise where one uses a wall for support to bend the neck sideways while keeping the spine straight. It is designed to stretch the neck muscles and improve flexibility. In the video, the exercise is performed by bringing the ear towards the shoulder while holding the position for two seconds, which helps to relieve tension in the neck and upper traps.

💡Slumpy Seratus Activator

The slumpy seratus activator is an exercise that aims to activate the serratus anterior muscle, which is often underactive in individuals with poor posture. The exercise starts from a 'slumped' posture and involves straightening up while extending the shoulders back and internally rotating them. This action helps to counteract the effects of shoulder extension with anterior scapular tilt, which can contribute to upper back and rhomboid pain.

💡Posterior Tilt

Posterior tilt is a movement of the shoulder blades that involves tucking them towards the spine, creating a 'pinching' effect between them. This action is emphasized in several exercises within the video to engage the rhomboid muscles and promote a healthy posture. The posterior tilt is contrasted with anterior tilt, which is the common posture problem that leads to shoulder and upper back pain.

💡Foam Roller

A foam roller is a cylindrical piece of foam used for self-massage and muscle release. In the context of the video, it is used as a tool for segmental thoracic mobilization to relieve tension and increase the flexibility of the thoracic spine. The foam roller allows for targeted pressure and movement, which can be particularly beneficial for individuals with upper back pain.

💡Neutral Spine

A neutral spine is the natural alignment of the spine when standing or sitting without any excessive arching or rounding. Maintaining a neutral spine during exercises is crucial for preventing injury and ensuring the effectiveness of the movements. The video script frequently reminds viewers to keep a neutral spine, particularly during the rhomboid iso and segmental thoracic mobilization exercises.

💡Anterior Scapular Tilt

Anterior scapular tilt refers to the tilting of the shoulder blade forward, which can contribute to poor posture and associated pain in the upper back and shoulders. The video aims to correct this posture through exercises that promote a posterior tilt and engage the serratus anterior muscle, which helps to stabilize the shoulder blade in a more neutral and healthy position.

💡Upper Traps

The upper traps, or trapezius muscles, are located in the upper back and neck area. They are often tight and overworked in individuals with poor posture or those who experience stress. The video includes exercises that stretch and release the upper traps, such as the wall neck side bend, to alleviate tension and contribute to overall upper back health.

💡Recurring Pain

Recurring pain refers to pain that occurs repeatedly or comes back periodically. In the video, the exercises are designed to address and potentially resolve recurring pain in the upper back and rhomboid muscles. The script discusses a shoulder pain solution program that can guide viewers through a series of exercises to tackle the root causes of their 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