Upper Back Pain -- Rhomboid / Lower Lat

[texasrocker]

Hi Everyone,

I've been away from the forums for awhile now due to my absence at my own gym caused by back and knee pain. My knee pain was mostly solved after a visit to a local sports/physical therapy center. However, my upper back around my left shoulder blade has been bothering me significantly.

I was suggested to see a trained missus after the PT I was seeing determined that I had just "tweaked" my rhomboid/lower lat muscles after a game of volleyball. I have gone to have it worked out, and have done so on my own with a tennis ball (against the wall). But, to no avail, these have done me no good, except for relieving the pain for short periods.

These are the stretches that I've been doing:

and


I was wondering if anyone here at the forum had some personal insight into my own problem and could possibly shoot any tips or techniques that they may know of in regards to my case. Also, I'd like to know if anyone had any good 'at-home' upper-back workouts that would strengthen my back muscles and correct my posture (at-home meaning that I would have to have minimal equipment to perform them). I have a few, but others are always encouraged.

Thanks for any help,
Tanner.

 

[austin bootcamp]

Sounds like it could be a Serratus issue, which is probably a result of unequal weight distribution in the hips and/or whatever you do for work several hours a day. IF that is the case, pullovers would help.

I would also try a tennis ball for myofascial release around tight areas, and general shoulder mobility drills should also help.

Remember, that the body is a complicated machine, and it's difficult to fix a problem by only addressing one area. You must discover the culprit, and figure out how to change the whole system.

Lastly, I would look into the EGOSCUE book "Pain Free," or download the iPhone App.

It's really hard to get an idea of what is going on with such a brief description. I hope this helps.

Jake
austin personal trainers
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