I’ve got a sharp pain in my rhomboid that runs all the way down the long head of my tricep. Weirdly enough I think I got it from spooning, which I can no longer do without a lot of pain. Basically I’d fal asleep with my arm pointed over my head and wake up in pain and roll over. Now I’m just in pain all the time and can’t seem to figure out rehab exercise for it.
Any thoughts on what exercise I should try?
In case it helps identify what’s going on, dead hangs from a pull up bar are extremely painful.
Also, I’ll note that my shoulder seems to hang loose in its socket sometimes. I’m sure that’s related but don’t know exactly how. Thanks in advance for the help!
Give these two a shot (2-3x per week, can use as a warmup prior to upper body movements): 1. Prone T’s - https://youtu.be/CwOnVppcwPo - perform 2-3 sets x 12-15 reps at RPE 8. Perform on both sides. Shouldn’t need too much weight for these.
2. Prone Y’s - https://youtu.be/JuVZ5Ac4KsI - same deal as the Prone T’s; 2-3 sets x 12-15 reps at RPE 8 If the issue persists we do offer remote consultations and individualized rehab programming where we can dive into the issue more in depth and come up with a game plan to get you feeling better. Here is the intake form