Pain between the shoulder blades is frequently associated with increased load on the rhomboid muscles, often driven by prolonged forward-head posture, rounded shoulders, and reduced thoracic spine mob

Research shows that:

• Tight pectoral muscles can alter scapular positioning, increasing static tension on the rhomboids.

• Limited thoracic rotation reduces normal load distribution across the upper back, contributing to persistent discomfort around the medial scapular border.

The exercises shown in this routine target these key contributors:

• Wall-based chest stretching with trunk rotation helps reduce anterior shoulder tension and improves scapular positioning.

• Seated thoracic rotation exercises restore spinal mobility, reducing sustained stress on the scapular stabilizing muscles.

Incorporating these movements into a daily routine may help reduce upper-back discomfort and improve posture-related symptoms.(Mechanism-based evidence; individual outcomes may vary.)

📚 References

1. Ludewig PM, Cook TM.Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement.Physical Therapy. 2000;80(3):276–291.→ Demonstrates how altered scapular positioning and muscle balance increase stress on scapular stabilizers.

2. Kebaetse M, McClure P, Pratt NA.Thoracic position effect on shoulder range of motion, strength, and three-dimensional scapular kinematics.Archives of Physical Medicine and Rehabilitation. 1999;80(8):945–950.→ Shows the relationship between thoracic posture/mobility and scapular muscle loading.