Scapula & Rhomboid Pain Relief Exercises in 5 min
ฝัง
- เผยแพร่เมื่อ 16 ก.ย. 2024
- Dr Jeff Peng goes over a highly effective shoulder blade pain relief exercise routine that can be completed in 5 minutes.
Warm up:
10 shoulder rolls forward
10 shoulder rolls backward
10 scapular squeezes
Exercises:
Chest opener stretch - 30 seconds
Trapezius stretch - 30 seconds each side
Levator scapula stretch - 30 seconds each side
Rhomboid stretch - 30 seconds
Trunk rotation stretch - 30 seconds each side
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypen...
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
It helped and it's simple enough to maintain a consistent routine. Thank you!
Thank u very much doctor I was in the deeper pain
I've been doing the neck pain video which also includes the levator scapula stretch daily and that one helps a lot in the moment but later in the day i can feel my upper back and lower neck tightening back up sorta. think im gonna start doing following this video instead. way more applicable to where my pain is compared to just the neck. Thanks Dr Peng you're a G
thanku i will try this ihave slip disc on lumbar and felt radiating at cervical, i have a pinch nerve everytime i woke up from night and in the morning i felt bad on my spine sepcifially the cervical one, and my 2 scapula, i decided to sleep un flat area and not in my bed,after that the pain i felt was intense. i try it while watching you sir, and i felt those muscles stretched specially at the back. thank u and more power
Thank you for the explanations along with "real time" demonstrations😊
Thanks alot now my upper back feel much better . God bless you
Exactly what I needed - thank you so much!
Thank you for the helpful video. I feel so much better for my shoulder blade
much needed, thank you very much.
My upper back feels better now doc thanks to you ❤
Can't wait to try these today.
Thank you for your video! Really helped!
Thank you brother
Great video!!! I got instant relief. Thank you!
Felt the Rhomboids streching,thank you
Thank you Dr. Peng. This video is a miracle for me. I have been suffering from pain so badly a long time but after this exercise I have no more pain I feel normal. What a relief.... thank you. :) :)
You’re not alone. 🤞🏻
These stretches are so helpful. My scapula pain is clearing up. I try to do twice daily!!
Thanks❤
im actually going through this shoulder pain right now since months.So will try these exercises as i watch and pause
Thank you so much
Thang youu Mr.Peng 😊
one of the better approaches. subscribed.
yet can be improved. Check out the yoga eagle for the arms.
also, thoracic rotation s bette done passively first, before slowly integrating the active rotation.
I hear my shoulders cracking when doing the shoulder rotation.. I probably need a PT? 🤔
0:40
I had muscle pain and by the end of this video I had spinal pain
Yea! Like it rolled to the spine or something
😂 you are funny. I think maybe you did it wrong or strained your head with some of the exercises by exerting too much force?
Try another video for pain relief exercises for upper back. If those still do not work,you could have nerve damage that will need something invasive. But a doctor will be the one to diagnose what the method of relief can be.
9oø😊
Peng, your really not a MSK guy.
What do you mean?
watchu mean? peng is him
Levator scap stretch really helps
Thanks❤