- All right, we're gonna show you rhomboid pain,
where it comes from, how it works,
and more importantly, how you can get rid of it and longer.
Sam is helping us.
The blue tape shows the anatomy,
and where they're located along the scapula here and here,
and they're shaped like a rhomboid.
- [Bob] Right.
- [Brad] So it's like a rectangle tilted.
So anyways, there they are,
we are gonna put in an anatomical,
biomechanical motion
detector thing.
- [Bob] We hope.
- [Brad] Tanner's gonna do it for us.
And then you can see what they actually do,
'cause Sam's shoulder blades don't move.
- Right.
- All right, then we'll get into the first technique
for that pain removal.
(upbeat music)
All right, the first of the three options is strictly
to get the pain out of those muscles.
We're gonna use soft tissue option, works really well.
This is, what's it called again?
- [Bob] The Body Back Buddy.
- Body Back Buddy.
There's a lot of different-
- [Bob] Thera Cane.
But Bob will show you how to use that.
You can take a tennis ball, get it to the end of a sock,
and I'm gonna show you a technique
on the wall for a deep...
Go ahead Bob, you show that for the deep tissue massage.
So you get right-
- [Bob] So really crank up.
- You will find the knot in the muscles.
- [Bob] Ow!
- It's gonna be a tender. Bob feels a knot.
- [Bob] Oh my God.
- And then you hold it on that pressure point,
and within 30 seconds you should feel it release,
and it's gonna be like, it hurts so good.
If it just seems to irritate it, it gets really worse,
it's not the right thing to do.
- [Bob] You massage it a little bit.
- [Brad] So you work wherever it hurts, you work it,
you work up and down where those muscles are.
If you're gonna use this technique,
the reason it's in a sock, is so you can
go up and down where the muscle knot is,
and then go up against the wall,
and the beauty of this is you can roll on it,
so you can really kind of adjust, fine tune,
right to that, I can feel the spot right there.
I got little knots in there right now,
even though it wasn't bothering me,
I can feel it right there.
Ooh, yeah. Oh! - [Bob] Good?
- [Bob] Brad.
- Oh, now you can also go down to the floor.
(chuckles) Hurts so good.
And the, the sock isn't so necessary
when you're on the floor,
but this is more aggressive than the wall.
If I go up like this,
and I actually have a lacrosse ball in here, whoa.
If it was a tennis ball,
I could get all my body weight on it,
but right now I'm just working it that way.
Work one side and then the other,
and that will get those muscles to relax.
We're gonna show you two more important things
that are gonna help keep this pain
from coming back long term.
If you do happen to have a foam roller,
they do work very well.
And if you have one, you've probably already done this,
and you work it like this, and go back and forth.
I usually use it for about 30 seconds to a minute.
Work those knots out.
It does not get really specific
into a knot like the ball does.
- No it doesn't.
- [Brad] But it can work very well.
The second group for long-term
ending of this rhomboid pain is stretches.
Bob's gonna show you the first and easiest one,
arm across and just stretch those rhomboids out.
Hold it for 10 to 15 seconds.
Or you can go pressure on pressure off five or 10 times.
That's a nice one to do.
If you have a desk or a table in front of you,
you can put your elbows here like this.
And if you can bring the chair away, especially
if it's a wheeled chair, it has wheels on, it works better.
If you don't have that, you kinda walk out like this,
and my elbows are there, and I'm pulling my butt
away from the table, and you'll feel the stretches.
This gets some other muscles in there that's
nice to stretch as well.
Do that five times or so throughout the day.
And the last one, which is my favorite,
I think it's one of your favorites, Bob.
- Me too, I agree.
- Is a technique called hanging.
You can use a pull-up bar,
anything that can hold your weight.
We have these here that work well.
We have hanging handles made just for this.
- [Bob] Right.
- And if you can get your back against the wall like this,
that's one of the reasons we designed it this way,
it helps your posture, and it's gonna help,
and this is really nice on those rhomboids,
- [Bob] And just come down easy.
- Oh, absolutely.
I just gotta do this for a little bit.
But anyways, you'll hold for 15 to 30 seconds.
Yeah, like Bob said, if you want to get 'em out of the way,
they're simply like that. - Right, they're gone.
- Yep.
So that's below the video if you want to check those out.
Those are, those are actually on sale now, half price.
- Half off. 50%.
- Right. - That's the same as half.
- Good for you.
- Let's go to the next one.
Okay, now this is extremely important, Bob,
is posture while you're working-
- I agree. - At a desk.
Obviously I'm slouched now,
it's gonna actually tear apart your back and rhomboids.
Get the shoulders up, back, everything in good posture.
The neck, even more,
maybe even more important for the posture.
- [Bob] I agree.
Unload the weight from the your arms
that are stretching and pulling the shoulder blades down.
So if you have a nice desk that has adjustable armrests,
make sure they're high enough,
so when you put your forearms on there,
all the weight of your arm
is being supported through the armrest.
If you do not have adjustable armrests and they're too low,
one quick and easy way to do it is take some pillows.
They're comfortable. This works really well.
It's just a little awkward to get 'em in there, but not bad.
But if you find that this works, and it takes your pain away
in your back and your neck, you may wanna buy
a better chair that has adjustable armrests.
- Right.
- But here we go.
And this is, I could just feel
the shoulder blades and those rhomboids-
- Relax. - Relax.
Yep. Big difference.
- They love it.
- Yeah.
They should make a chair with pillows on like this.
- Right. - Yeah. It'd be a good idea.
There you go, boss Brad.
This is is a big thing.
Make sure you do all these things,
you're gonna help that back,
life is gonna be so much more fun.
And Bob, I don't know,
we can fix just about anything except for-
- A broken heart.
- Right, so ahead, show 'em the, yeah, look at that.
See now we, if we break it.
- Ugh.
- Put it back together.
We fixed it. Maybe we can finish the book.
(both laugh)
(upbeat music)