Rhomboid Pain Relief & Rotator Cuff Strengthening

This program addresses rhomboid pain, often caused by overcompensation for weak rotator cuff muscles. It focuses on relaxing the rhomboids, strengthening the posterior rotator cuff, and improving shoulder blade stability. It's inspired by the case of Olympian Mirror by Chino, who experienced limitations in overhead lifts and arm range of motion.

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Program Modules

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Rhomboid Assessment & Release

Assess rhomboid tightness and release trigger points to improve shoulder blade mobility, as demonstrated by the case of Olympian Mirror by Chino. Chino initially presented with limitations in overhead lifts and arm range of motion. Before starting, find a partner and share your plans for accountability.

Arm Raise Range of Motion Test

Daily

Evaluate range of motion in both arms by raising them overhead. Note any differences in height or discomfort. Common mistake: arching the back to compensate for limited shoulder mobility. If right arm is lower than left, use the roll on rhomboid release to improve range of motion. Use the If/Then: If my right arm is less than 180 degrees, then roll on rhomboid before shoulder workout.

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Rhomboid Trigger Point Release

Daily

Roll on a massage ball or foam roller on the rhomboid muscle for 2 minutes to release trigger points, mirroring Chino's initial intervention. Note any change in shoulder mobility afterward. Habit Stacking: After brushing teeth, roll on rhomboids. Loss aversion: If arm height is decreasing, increase time rolling. Set target to 2 min

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Posterior Rotator Cuff Strengthening

Strengthen the posterior rotator cuff muscles to reduce rhomboid compensation. Remember that you are learning to relax rhomboids. Before starting, a brief review of rhomboid stiffness level to see reduction from module 1

Posterior Cuff Exercise

Daily

Perform external rotations with a resistance band, holding for 5 seconds at the peak of rotation. Focus on using the rotator cuff muscles, not the rhomboids. Fatigue the lateral shoulder, as experienced by Chino. Use progressive overload, slowly increasing the band tension and/or repetitions. Present Bias: Reward with 10 points for finishing 1 set each day.

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Elevated Rotations with Band

Daily

Perform elevated rotations with a band, ensuring not to retract the shoulder blade excessively. Press and pull back slightly with the band to ingrain stability in the position we want to receive the barbell, using the technique Chino employed. Focus on not retracting the scapula. Managing Pain Flares: If there is pain, reduce number of reps and tension of band. Self compassion: It's ok to have pain flares.

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