Table of Contents:
The MELT Method: Neck Release Sequence
Video taken from the channel: HarperOne (an imprint of HarperCollins)
Rhomboid Pain Relief Fascial Release and Exercises
Video taken from the channel: OcraMed Health
5 Minute Bicep Static Stretching Routine | Cool Down
Video taken from the channel: Anabolic Aliens
Spinal Decompression Benefits & Exercises (At Home)
Video taken from the channel: Back Intelligence
Concentration Curls Aren’t Working for You (HERE’S WHY!)
Video taken from the channel: ATHLEAN-X™
PNF Stretching: Proprioceptive Neuromuscular Facilitation
Video taken from the channel: Brad Walker
How to Get Big Biceps GUARANTEED!! (Hulk Arms)
Video taken from the channel: ATHLEAN-X™
The bicep stretch has many variations to choose from and easily added to your bicep workout. The following instructions will guide you through the seated bicep stretch: Sit on the floor/exercise mat with your head, neck, and spine in alignment. Avoid arching or rounding your back throughout the stretch.HOW TO DO IT: Stand in a doorway. Place one palm on a doorway at waist height and grasp gently.
Take one large step forward with the leg on the same side of your body as the arm you’re stretching. Now bend your knee and shift your body weight forward until you feel a stretch in your biceps muscle and shoulder.To do this: Lift your shoulders up toward your ears and then draw them down and back.
Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the center of.How To Do A Biceps Curl A few things first: You can either do a biceps curl sitting on a bench or standing. It’s mostly personal preference, but Bonney says standing challenges your core more.Utilizing a inclined angle when performing incline curls allows you to stretch the biceps in a unique way recruiting even more muscle fibers to be stimulated.
Slow and controlled is the way to go on this one. 4.A standard pushup targets your pectorals (chest muscles), deltoids, and triceps. But if you engage your core and activate your glutes, this dynamic move.
Muscles Worked Biceps. Primarily, drag curls work the biceps which is a two-headed (long and short head) muscle located on the front of the upper arm. Both heads help to lift the forearm and the long (outer) head actually has a minor role in function at the shoulder since it crosses the joint.Most people prefer performing bicep exercises like standing barbell & dumbbell curls, hammer curls, preacher curls etc. These are excellent bicep exercises, but incline dumbbell curl is another exercise that provides some additional unique benefits such as: (i) Increased range of.
Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size.Dumbbell Bicep Curls Seated Dumbbell Biceps Curl. Variations: There are lots of possible changes with this motion.
As an example, you may carry out the exercise sitting back on a seat with or without back support, and you could also do it by switching arms; first, lift the ideal weapon for a single rep, then the left, then the right, etc..Perform 7 reps of top-range partial biceps curls where you only lower the bar halfway. Then do 7 reps of low-range partial biceps curls stopping halfway up. Finish with 7 full range of motion (ROM) reps for a total of 21 painful reps.
Use a thumbless grip to take out some of the bicep work. The benefits of a lat pulldown and the muscles worked Aesthetics: One of the benefits of this exercise is that it is deemed as “the back builder”, and for good reason. The lats take up the majority of your back, so you can really work on that V.
There are various methods for training biceps you can try biceps curl workout, but do not expect it to be simple. You need to build the right training program for biceps and then you can make your biceps grow. Consider a biceps training that will be performed in 3 supersets.
For example, you do the first superset of exercise A. Rest for 1 minute.Stand facing a wall with your arms outstretched and palms facing up Place your fingers on the wall pointing downwards Slowly try to place your whole hand flat on the wall by extending the wrist Hold for between 10 and 30 seconds.Contract your biceps and curl the dumbbells, while keeping your upper arms stationary. Continue moving the weights up until you reach the point of full contraction, and the dumbbells are at your shoulder level. Pause for 1-2 seconds and then gradually lower the weights back to the initial position.
Bicep Curls.
List of related literature:
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| from Travell, Simons & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual |
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| from Stretching Anatomy |
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| from The Lazy Girl’s Guide to Being Fit |
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| from How to Be Well: The 6 Keys to a Happy and Healthy Life |
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| from Bruce Lee: The Art of Expressing the Human Body |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Lifetime Physical Fitness and Wellness: A Personalized Program |
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| from Exercise for Special Populations |
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| from Relax and Renew: Restful Yoga for Stressful Times |
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| from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more |
231 comments
My right arm lift 70%weight of the bar what can I do sir please tell me
This just works. I’ve struggled to gain arm size. Ever since I watched this video, I’ve been going down really slow on the eccentrics and my arms have already gained volume. But, be warned, it will leave you SORE as hell. I was walking around a little T-rex with bent arms for a few days. It’s the kind of soreness you will love, because you know those muscles are finally growing!
Do curls, one bicep at a time. Use the other hand to help with the concentric lift (positive) then focus on the eccentric, you can do much more weight than you think this way, but don’t over do it and go extremely heavy
God bless you. Will use this in addition to what my physical therapy has me doing. Your row description seems to be a crucial detail I was missing. Have a massage ball but will purchase the tai chi ball. For 3 years I did powerlifting and although I made plenty of gains and progress I feel I neglected certain muscles. Like you state, strengthening the rhomboids is very important for stabilization of other activities.
Thanks man
I love your channel. You really know and understand anatomy and physiology. You teach well. I’ve made adjustments based on your knowledge. I am now able to see others in my gym do sets the traditional way and I burst at the seams ‘please watch Jeff’s vids!’
Is it just me or anyone too hear a squeeking noise from his biceps when he performs barbell curls??
Excellent, thanks mate, I did it today and feel very much better
0:41
“ETTENTION”
A new word developed by professor Jeff Cavalier from Athlean-X™ which means paying attention to eccentrics.
Did I only hear that funny sound as soon as he lifts the weight…����
If you are looking for the best workouts guide you should check these guides from Unflexal.
It remember back in the day when Pikachu use to be in the thumbnail lol
Come back to this to thank you Jeff, 9 weeks into my gym after many years off, I had been finishing with Con Curls pretty well doing them like the 2nd example you showed but just wasn’t really liking it which made me look for this vid. Today I did on the cables man they were good hard as F no need for heavy weight or the step at this point. Awesome stuff thanks heaps for the help Jeff.
Ever try walking down a flight of stairs 2-3 days after leg day.
Yup this works been doing this for months now and the results have been phenomenal thanks! ��
One question, I don’t know if your gonna answer this but I really hope you do. Should I do this workout everyday or twice a week? @ATHLEAN-X
Uuuuuugh! Threw one of the those confounded leaf blowers on my back. Twisted and lifted wrong and tore the lower left scapula. Left trap is seized up, upper rhomboid sore, upper chest sore, needles and pins and pain down left arm. Can barely walk around without pain. Heard its at least 6 weeks to heal. Went to chiropractor a few days after the injury and it seemed to help, then a week later or so must have reaggravated it and its been nasty pain since. Can’t drive for long without pain, can’t lay down in bed so I sleep in a recliner and gut through the uncomfortable nights. Is a sling in order? This pain is close to the waking up out of anesthesia after arthroscopic on right shoulder in 94. Vice like, hot poker like. Stabbing like. Nasty. Doing warm compresses for now.
Big ass leaf blower on my back again??
NEVER!
Meanwhile in a parallel universe…
Hulk search on youtube:
“How to be ripped like Jeff”
As an FYI to others in search of an answer. I’ve had “rhomboid” area pain for almost 2 years. Multiple physical therapists, and 2 MRIs. Poking, prodding, neck & scapular & shoulder stretching and strengthening, a Cortisone shot… all did nothing.
FINALLY, a non-professional suggested it might be nerve damage (entrapment), and it was. If all else is failing, you should consider a Nerve Conduction Study,
What’s stunning to me is that the possibility it was nerve related was never brought up by a physical therapist. I understand they probably aren’t proficient in the area, but should be aware.
Thank you for teaching me the proper way to use the dumbbells I will not follow and like your page
How do you do a proper “cheat” on the curl? I just sort of lean back slightly, but when I do that I feel pressure on my lower back (not necessarily pain, and it isn’t sore afterwards, but I still get scared one day it will just snap.) Is that sensation normal? If not, how do I stop it? Should I get in more of a square position and push myself up using the legs more than the back? Thanks for the help!
Really needed this bro! Thanks alot ��…Your my best fitness bro ever…
The fact that he immediately tells me what i’m looking for instead of trying to advertise anything is amazing.
I kid you not when I say I worked my arms so much past two days I’ve been unable t fully straighten my arms���� Jesus Christ help
This is a scam gentlemen!!
My arms did not turn green!
All the dislikes are from people that think dumbbells will give them hulk arms
Weight was too heavy for Jeff. It seems like he is putting back-work in lifting it
Is it possible that some people will have pain in their triceps, arm and finger bones due to rhomboid problems? When I use a Thai Chi ball or a tennis ball on these rhomboid trigger points my pain in my arm and finger bones disappears ��❤️
Well a Personal trainer said that when I did a bicep curls with the ez bar he said im lucky I haven’t got a spinal problem and that I need to lower my back and do something like a half curl with less weight on the bar…………… really………… like wtf
Stretch out those biceps with this simple follow along routine after your next bicep workout to cool down the muscles! You will notice a significant difference once you start consistently static stretching after your workouts. I hope my static stretching cool down series can help you all get in the habit of it!
Before going to bed, Chuck Norris checks under his bed for Jeff.
Ohh the infinity markers now jeff isn’t only jeff. you can watch from thumbnail that he ia now
hulkjeffy
������������������
Looks like he replaced his bicep with a breast implant it’s like workout porn
A good way of creating that “fear factor” is to hang out your balls to where the bar comes down. This way you’ll think twice before letting it fall down.
Hii. I am a handball player. And I need to get a good enough power in throwing ball. Can u help me please?
“Can be uncomfortable” Haha! What an understatement! Seeing stars while you do it would be more proper!:D
This is why some beginners accuse him of using steroids, look at those biceps man. Jesus christ ��
Question, does anyone’s wrists feel like it’s going to pop through their arm when they do barbell curls?
Can I do this if I have lumbar disc bulge.? Can I fix my moderate disc Bulge in the lumbar spine???
He has like dangerously amazing biceps and good on his side to act like his struggling with weights so us, the mortals don’t slip into depression
I am a beginner. I had so much pain after workout. I feel better now. Awesome stretching many thanks.:)
Hey Jeff please make a video on at home workout plan revealing your own truth of biceps please don’t lie like other people on YouTube I have only one dumbbell
Bro ineed your help i am handicapped and i am leaving in India i wanna bulid my legs stronger but i can stand any exercises to bulid them stronger please say bro
Jeff forgot to also paint his head and face green. His arms are the only ones green so he is gonna have imbalances.
Goin dwn too far……lets see if I’m right……..course I am
4:35 LMAO!!!!! IM DYING!�������� Jesse just blows it! ��������
Yep, I have been doing it wrong for years, but not anymore. Great video.
now thats really cool and does make sense.. thats why i like this channel
Mike can I take a natural test booster and tribilus as a stack?
Mate!..you are a true legend! I have struggled with a few injuries lately and have managed to find advice from you for each of these problems. I love the way you mix physio into your training vids. Plus there’s no bullshit like on many other pages, everything you say makes perfect sense.
I really hope someone would bust in the door and slammed him against the wall
Could you do some stretching routines with combined muscle groups like back and biceps, or chest and triceps?
Sir D2-3OSSIFIED flavum with moderate canal compromise MRI report me aaya hai pairo me ribs me one side numbness hai chalne me dikkat hai aur baithne me jyada dikkat hai Dr ne cord compression Ko reason bataya hai aur bola ki surgery is only treatment please help me sir kya ye excercise kar sakte hai medicine v chal Reha hai
Please make a video showing how to reduce DOMS ( delayed onset muscle soreness ).
It almost a week I can’t straighten my arms
Eccentric guy this Jeff ;)… smart. never thought of it…. squat or bench vs pull movements… eccentric is implied. Been doing a lot of “negative” for bis and tris and put an inch on my arms last 6 weeks. Same applies to lats and just back in general.. you can tell looking a a physique who simply “drops” vs full control as Jeff does.
Thanks, great 4yo video:)
I wasnt a big fan of this guy until I needed proper sound advice.. isolation and form this guys the best in the business. Iv been struggling to isolate biceps without working to much forearm. My number one go to channel now
Can someone tell me what counts as failure on the cheat curl? I could cheat for a while but when to stop?
Hello, my right side upper back thoracic region feels sore. My mid back hurts with some motions like twisting and turning my trunk.. is this rhomboid related? The area around scapula and t1,t2 is also tender to touch..?
What if i dont even touch my leg when doing this exercise… Cause that’s what i do
I cannot comprehend that anybody would dislike this great video. All great pieces of advices. I myself came to almost identical solutions, but however did not know that the trouble is a romboid. I first time heard of a thai chi ball, but instead a plastic or wooden ball did the same trick, or similar. This will ease the pain, but we have to have strong bodies to keep good health. Work, work and work.
That’s good, but some/most people have only dumbbells available, not machines
This guy gotta complicate everything lol I got sick biceps from just doin calisthenics like different variations of pull ups or muscle ups. Basically working body weight movemnets explosively as u can and also hold isometric moves as long as u can for sets.
One day this dude is going to say “stop breathing the way you do it killing ur gains “
i put my arm deep inside my groin like you said but i dont think this feels right…
Man, you are a plethora of knowledge.
Thanks for the awesome tips!
I am getting some serious results!!
This is what happens when an unstoppable force meets an immovable object
Has anyone tried doing this with a lacrosse ball? I did it, I have such a big knot in my right side I felt like my throat closing up when I was releasing the area
Only authentic channel where all doubts are cleared. Thanks sir.
Im doing calisthenics workout like yours but i think i overtrain my back. Can i still workout or rest for a few weeks until pain is gone?
Ohhhhly shit, those… whatever they’re called… standing cable curls? I just tried some of those in 2 sessions, and I’m sure as hell FEELING them! Concentration curls weren’t doing much for me; I plateaued with EZ bar; getting comfortable with those simultaneous standing DB curls he showed in another vid; but this cable dealy is something altogether. And he’s not kidding about the shoulder flexion adding to it: I could feel my arms JUDDERING from the tension when getting that squeeze by the sides of my head (i.e. 6:28), plus all that core work.
All I’m saying is, I highly recommend trying that last lift he does if you’re bored of concentration curls.
For many years I would periodically get an intense pain/strain right between my scapula and spine (almost felt like it was “attached” to my spine” but under the trap that would come on suddenly and last for days. Makes breathing hard and sleep impossible. Searching had me thinking rhomboid but I didn’t know how to help it. Came across this video and tried it… I hate to sound over-enthusiastic but there was immediate improvement after working with a small ball (hand ball sized) as described in this video. I’m used to very deep tissue work and this was uncomfortable… breathing helps a bit, but you have to focus on the benefit and ignore the pain. Its worth it. Thank you for posting this!
4:34 LMAO. It Would Be Funny Is The Camera Guys Jessie Just Turned Around And Started Walking Away haha
I don’t want, I need that journal lol getting out of my bed is my enemy
I used to like Jeff Cavalier, but every day now he is highlighting how you shouldn’t do this exercise or that exercise. According to him, we should now sit at home and get fat. But be careful with your posture!
this guy point out mistakes in every exercise so he turned into different ones����
I REALLY needed this video today! Thanks, Jeff. Been working hard to overcome poor mind/muscle connection with my biceps. Thanks for the tips!
What about the variation Arnold Schwarzenegger used? He’d bend over, put an arm on his leg for support while curling with the other.
so ive been doing a cheat curl this entire time cause i dont have anything in my house for working out cause of corona ��
Grabs easybar.. braces it against leg of bench as leverage to move junk to one side.
I’ve watched several videos from this guy and he really knows his shit!
If concentration curls aren’t a great exercise because of the fact that you have more of a mechanical advantage, does that mean that arm blasters aren’t good either? I’ve never used one but was considering it…any thoughts?
6:19 Is there a name for exercise? Forward Cable High Curl?
Thank you. I’ve learned something today from watching this!
What would be best in your opinion for forearms? Mine are very strong but no definition and they’re kind of big but I know they can be bigger
Already seeing strength gains from using your lifting techniques, glad I found this channel!
Jeff’s first baby word was, Hi Jeff Cavaliere athlean x dot com!
Ocramed tai chi balls are money well spent. I found tendon complexes on the top & bottom of my medial border of scapula.
Best way to loosen the rhomboids before trying to roll and exercise them?
This for sure is a true professional and thank you for sharing ����
Jeff, it is my understanding that it also has to do with the angle of arm away from the body with no elbow help. So basically anterior horizontal or past horizontal laterally like with cable…any comments?
Does Mobotallor Secrets really help to grow taller fast naturally? We have read many good stuff about this increase height method.
After my rhomboid spasms and watching this video I noticed the difference right away after doing that side downward stretch.����
I think this bend came i am right handed person and i write my note books by slightly bending towards left.. And in manny years this became really worse
Mike can I take a natural test booster and tribilus as a stack?
Hi Dr. Joe I can’t sit in deep squat without falling knowing that I am 25 thin guy i tried many exercises with no luck to be able to sit in deep squat, can you please help me fixing my body(posture)
That worked pretty darned good. Also, does Sue remind anyone else of a blonde Lucille Ball? That’s a compliment BTW. Lucy was funny, but also beautiful!
didn’t have that ball, but I had a small mishapen Yukon gold potato. Worked like a charm and is the first time that I felt better in a week��
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Me: telling my older brother he does concentration curls wrong because he’s resting his elbow on his thigh
Him: naaa
I felt nauseated when I hit certain spots. Does that just mean there’s a lot of tension in those areas?
Dumbell curls 20kg 1 set 7 rep
18kg x2 sets 6-8 reps
Ez bar curls 25kg 3 sets 8-10 reps.
Seated Dumbell curl 14kg 3sets 6 reps.
Standing Hammer curl 3 sets 14kg 6-8 reps
Standing Barbell drag curls
20kg to faulure 2 sets.
After this biceps are massivly pumped and fatigued.
If they’re not I’ll do chinups,
But i still wish my Biceps looked like Jeffs.��������
Wow! I’ve never felt so light and relaxed in my neck EVER. This was amazing thank you!
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Is the Tai Chi ball hard surface or its rubber squishy? I am interested in purchasing.
You should go to Unflexal if you’d like to make workouts better guys.
ngl i use this after i carry my groceries home lmao & it helps thank you!
Hi, thanks for the video! I have a sore neck. Will try this daily and see if it helps.
This is like magic. I struggle with neck pain constantly and try to do different stretches and exercises but this is the first time I can actually feel the change.
If you are looking for the best workouts guide you should check these guides from Unflexal.
I get lower back pains with this, it may be due to the way my body is angled. Any suggestions on how to stop this?
I had worn biceps from a gym session, your 5 minutes biceps stretch really helped
Thanks dude ����
For me it’s the day after this that I feel and realise the difference this makes
Everyone should be watching Anabolic Alien’s videos. Simple, helpful, and never talk too much. Awesome bros��
Hey mike a few days ago i was doing the 5 minute bicep workout and the forearm workout before or after i dont know if mentioning that will help solve the problem but after that my biceps were sore which is normal and also the small area between the biceps and the forearms were very sore so when i try to straighten my arms they hurt alot and i dont know when this soreness is gonna go but its been there for like 2 days i think? Its making me worried but is it because i havent trained my arms in a long time? If i do this daily will it help to get the soreness out of my biceps and the area i talked about quickly? Please reply.
Hey anabolic is there an android version of ur workout app?
cool video bro, also i wanted ask you, i got good biceps and triceps, but my arm is still flat, do i need to grow mass, or i just can’t hit the right musle, i’d love to hear from you.
Darn,,,,I was taught by Bertil Fox’s instructor in London he was 50 back then in 85,,,,,always asked him on new exercises,,,after that never found new stuff,,,,,,that is till I found your stuff,,,,,big hi 5,,,
Can fascial adhesions be felt? I can feel a small lump/knot either side of my C7/T1 that can be quite tender after pressing on them, but I’m not sure if they are fascial adhesions, muscles knots, or something else. These small lumps are easier to feel after exercising or even standing/sitting for long periods. I’ve seen a few physio’s, but none of them seem to have an answer and didn’t mention anything about the rhomboid minor ):
Hey man, im worried for you, a couple of months ago u were getting 10’s of thousands of views and were well on your way to get 1 million subs. Now what happened?
All your videos set me on ��but this video makes me cooool. I like it:)
It’s much easier to use a small hard ball rolling it against a wall.
Wow, this is great took the pain away almost instantly, thank you so much Dr Joe DeMarco.
Awesome video mate….waiting for ur 5 min quad and lats workouts
Hello sir i need a help… My vertical column is bend (L) towards lethal side of my body (not anterior or posterior) and when i sit i sit slightly bend towards my left side and my right side hurts so much… Plz tel me some exercise please sir.. I think without exercise i may have some surgery in future and i don’t want to go through it so plz help me
thank you so much for sharing. my neck hurt up on the top of connection.
Amazing, I really need this routine after workout, thanks mike.
OmG, where have you been all these years? Knots and tight rhomboids all the time! I thought there was something wrong with my shoulders (lots of cracking and popping), but after stretching for a couple of minutes with the tai chi ball, I felt almost instant relief. Thank you so much!
Could’ve saved a lot of time by just saying, ‘do it like Arnold’. The Arnold standing concentration curls are awesome, and put all the force on the bicep at the peak contraction.
Greetings from the UK while we’re on a home quarantine.
I’ve had shooting pain in my rhomboid for 5 years now, and I always thought it was a pinched nerve or spasm.
The pain has come about again the day after I exercise doing push ups and planks.
I had a go at these today with a tennis ball, but I have just ordered some trigger point balls.
I subscribed your apps as premium hope it have muscles specific cool down like this
I actually just pressed the video cuz I thought he spray painted his arms green in the thumbnail lol
Jeff arms looks bigger now than in his latest videos… hmmm
Where is the glossary of terms? What fluids are “exchanging”? Exchanging with what? Shearing? Focused breath? Reassess what? I’m so confused.
Thank you Doc, the video is very helpful, I learn more thank’s ����
I have been diagnosed with TOS. I have adhesions in my neck, head, arm and back. Also had AFDC c6, c7. What do you suggest besides this exercise?
Your videos are really first class. I’ve seen a few. I’ve had allot of upper back pain along the edge of the scapular. When I do this angles upward pull the next day I get allot of soreness and headaches. I’ve done it a few times now and almost every time it happens. I think the weight is too heavy. I think these muscles are very weak. Should I just ease up on weight and increase reps?? Thanks ����
My spine is so really short and my leg are normal I think height is deal with spine
So can I do this exercise for to get long spine? Please reply for me ��thankyou
I messed up while lifting a weight to heavy with one arm so I’m going to try this
You remind of the main character from the punisher on Netflix.
Can i do these if I have a bulging disc in my neck too. Hanging from the door frame looks like it would crunch that one up.
Hey, I have a question?
For how long should I be pressing/massaging each spot and how many times a day should I do it.
I recently started hitting weights again.
I used to be 92kg almost ripped with a lot of power and used to lift very heavy/high reps and never experienced these problems. Then I had a year lay off. Then got in to bjj and wrestling I started to notice how my rhomboids started to stiffen. I went to a masseur he fixed it by pressing on some spots. Then I showed my gf where to press and she pressed/massaged the same spots when it started to stiffen up and it relieved the pain.
Then I had a 2 year pay off and recently(3weeks ago) I started hitting the weights again and this time is very serious, I feel like I have chunks under my skin and it hurts way more than before. When I use the ball again the wall it hurts so bad that I see stars spinning around me head and get the feeling that I wanna piss. The thing is I don’t even press hard and neither do I put my weight on the ball. Very light massaging but it’s hurts soooo bad. Before used to be right side but now is both. I’m trying to massage it every hour since yesterday but no decrease in pain.
i have a problem around rhomboid major near scapula and is there any problem if I join gym? Thank you.
i am so happy i found this video. ive gone to a few physical therapists and doctors for my mid/upper back pain because its become unbearable to sit upright and work. i always try to explain that it feels like its next to/behind my shoulder blade and i just CANNOT relieve it for the life of me. now i know why!!! i cant believe no other doctor could help me figure out why i had the pain, where i had the pain, and how to get rid of it. ive been told constantly its probably a herniated disk and my my neck is causing my back pain. also, anytime i would work out my back, i would be left in worse pain for days! now i am definitely going to try to realign my shoulders and place the weight below me. i thought i was going crazy! thank you dr. joe!
I am 63 years old. 13 years ago I was scammed by a lawyer after a car accident. I am finally back to where I was before the accident and that my actual problems started before that accident. This video is a perfect example of fixing your body instead of taking pills.
This happened because of pike ups
Maybe i wasnt facing down
Or havnt stretched
I just started lifting weights and doing concentration curls was easy but my biceps won’t feel swole. now i know why, looking forward for the results!
Can i do the release each day, even if its my back day at the gym?
I have never tried any trigger point ball before What is tai chi ball? Can someone send the link on amazon? How much does it cost? I am in North Carolina, USA
Definitely helps target the base of the skull but doesn’t do much for the rest of the neck
Hello ocramed! ♥️
Do you know what to do about snapping ulnaris/trizepssyndrome? I have no idea, id love to hear some advice!
Of course I am willing to support you for Sure!
Been having issues with chronic upper back pain for 3 years now. Started after golfing alot. Tennis ball has helped alot and im going to try doing this every day to heal it.
Question
How often should rhomboid strength exercises be performed per week? 3 times. How much weight would you recommend increasing to from first month and so on or just keep small weight the whole time.
Question 2
How can i “warm” them up in the morning before doing the ball therapy?
Hi. How ofen can i do the ball excercise ( if i have some pain). Thanks
Thank you for posting this. I have been lifting weights for about a year and a half and what started as a dull ache in my upper right back along my right shoulder blade has progressed into pretty awful at times tingling and burning pain in that area (especially when sitting back against a chair, a car seat, or couch or lying down on my back). I also have knots in that same area that I can reach back and feel with my fingers that feel very tender when touched or pressed on. I have been to several different chiropractors who all gave me different explanations like rib head issues, pinched nerve, etc. I then saw a orthopedic specialist who told me he believes I have a scapular bursitis along the right shoulder blade and recommended PT. I am now in physical therapy (about 3 months so far) for this issue. My PT is a lot of shoulder blade exercises similar to ones in your video and dry needling muscle knots in the area. I have also stopped lifting weights for the last 2 months. My pain seems less at times, but just as bad as ever at other times. It is definitely still there after almost 3 months of PT and 2 months off weight lifting. Do you think my symptoms fit the bill for the issues described in this video? I have been thinking about going to a different doctor or different physical therapist for a second opinion because my pain has not gone away after 3 months, but then again I want to trust the process and not give up and have to start over. Do you have any advice for me?
Mate when is the app gonna launch for android..?? I’m dying.
soooo helpful and useful. The most important thing is that I understood! Everything is so logical when so nicely explained:) many thanks!
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Brilliant video.. This is an issue i suffer with, tightness in my right rhomboid.. Will definitely use these stretches
Why is it so bad to do fascial release (rollers / balls) on cold muscles?
Hi, i need a advice… I have 48 years old, 10 years on gym, and my biceps dont grow up, i try all the exercises. Thank ‘s…
I have to bungee strap it to my leg to create space And hold.
Any chance I would be feeling some pain in my latisimus dorsi almost at my arm pit because of the rhomboid?
Thanks in advance
Hello, i got a rhomboid injury, because i overstretched or got fascia, don’t know what? in the weighted row-machine. Is over-stretching and getting fascia, one and the same thing? i have a ceragem, jade heat massage ball bed at home, which i am doing, additionally i am going to try these stretches. My question, Is it ok to do these stretches while you are still healing. Additionally, i also ordered the tai-chi ball about two days ago, in these covid times, can you fulfill the order?
Must be easy to just move it out the way since steroids make ur pp little
You mentioned about the biceps not having enough time to recover due to it’s being used in most of other muscle’s training. I believe thats the most important problem in my case. What could be the program for an ultimate biceps isolation so that other movements do not tire the biceps? (Also it needs to be serving a similar purpose for other small muscles like ticeps and shoulders)
Would banded curls be a good way to help implement the slower eccentric?
I found this video very helpful. Thank you for actually explaining the anatomy and what exactly was causing those knots in that area. I had been using a pressure point ball for the past couple weeks but now watching this video I know exactly what to do and what to stretch. Great video.
Not sure if i’ll get a reply. I had a major back spasms (Neck through to upper back/rhomboid/mid and upper traps) in 2018 from working in an awkward position. It’s never really fully recovered and I did physio/chiro advice. One physio showed me an exercise similar to this but it wasn’t at an angle and they never really could tell me sets/reps or frequency through the week. I’ll give this a go every day and focus on squeezing the muscles at the top of the rep. Hopefully by rolling out the muscles and doing these exercises it will fix my neck stiffness and pain in my upper back. I did these with a yellow band which a physio told me to start on. Hopefully this fixes it, pretty over it to be honest
Forearm more at home workout I” loved your forearm workout I am you’re old subscriber so I watch you’re all videos
Wow!! I highly recommend the tai chi ball after trying it myself. I first tried Dr. Joe’s tips on this video with a regular triggerpoint ball I already had it helped so so much compared to other tips I tried. BUT… I did the same massage again with the tai chi ball that I received yesterday. WHAT A GAME CHANGER!!! I found it best to use this directly on skin without clothing and on mat over hard surface instead of over high pile carpet. I can’t stop rolling it around my stiff neck feet etc. Do yourself a favor and get one!!!
I’m waiting for more dumbbells only workout like biceps, triceps, forearms and upper body.
Thanks for this amazing tip, I tried these tonight and wow what a huge difference I could feel it in my biceps big time. Jeff you’re helping to literally shape my life, thanks for being an awesome human being!!
I have spent thousands of hours sorting through the best explanations I can find to help my total physical rehab, and this is the best explanation for these muscles I have seen. Thank you.
Can tight rhomboids cause nerve entrapment or tingling around it?For me ive been experiencing tingling at the left rhomboid area of my back for a while now but i dont know if i have a pinched nerve from a disc or is it from tight muslces.Its also painfull when i dig in it or message it.Thanks for the video tho!
So a few days ago I felt some pulling pain around my traps/upper back and now I think that it is my left rhomboid. How many times a day should I do these exercises? And when do you think it would be completely healed? (Also I think this started to hurt when I was doing some back workouts, or trying to do some bridges for gymnastics)
Thanks for the clear explanation about what,where is the rhomboid and breaking up the steps to strengthen,the little details make the difference. I am reluctant to take time off from my workouts,I have been foam rolling,icing and stretching,but will try this correct stretch now and hope my pain eases off.
THANK YOU SO MUCH SIR FOR THIS VALUABLE INFORMATION..
HATS OFF TO YOUR KNOWLEDGE AND ANALYSIS, IT HELPED ME A LOT.
GOD BLESS YOU SIR!!!!!
Can this also cause tingling in my pinky finger. After doing chest exercises a few days ago I have pain in upper back that goes down my arm.The pain is worse when I press down on the area in back under shoulder on left side. Pain gets really bad when driving.
I love your channel content.. subscribed to your channel today…i must have subscribed it much before….
Holy hell! Within 30 seconds into your video you described my ailment exactly. I’m 24 and finally trying to do something about pain / posture. This has been one of the informative bunch of knowledge in the matter I’ve come across thank you so much!
I’ve been having problems in this area for a few days. I’m considered tall so I often search back stretching techniques. Your ad came across my feed and I saw the thumbnail was exactly what’s been hurting. Here for more info. The ad worked �� and thanks!
This was extremely helpful, thanks for posting this great information.
I wake up in the morning & raise my neck, suddenly i feel pain in major rhomboid & unable to move left side from yesterday.
Plzzzz help
Wow, exactly what I have been dealing with. Thought I had a rotator cuff issue, but now I’m certain it is my weak small back muscles. Can this exercise be done with dumbbells?
I honestly didn’t think that this would work because my neck and back has been so painful for the last two weeks but I was so amazed that my neck felt so light after doing this �� This is the lightest I have felt in years, so thank you so much for this!! Such a lifesaver ☺️
Thanks for the video. I have started your routine with weights of 40kg. 3 sets of 3 reps each. How much do your weights weigh? Wanna use that as a target
I have had rolboid problems for a few years now. My breathing sometimes gets really restricted and it feels like I am not getting a full breath and my diaphragm is not fully expanding. Injury is on T1 going down till the upper middle back. I feel like it’s chest pain but it’s actually the deep romboid muscles. I had sleep apnea because of this and also nothing was found on XRAy or a full heart check up. Whole day I get small cracks and noises from that area when I stretch or just deep breathe. Do u suggest anything in particular. I am a heavy lifter and do power training. I stopped doing deadlifts and squats for over a year now. Thanx
Literally explains everything perfectly, even why I subscribed because he puts the science back in training, it actually builds confidence in doing it and keeping with it if you know exactly how it works and what it does too ����
Will this strengthening exercise help winged scapula? Doing LD as well but still can’t quite seem to sort out the winging
Thank you so much this help now actually feel my arms get soar
I’m so excited to try these stretches!! I’ve had a numbness and tightness in my left rhomboid area for many years. Thank you for sharing!
When deadlift or do any heavy pulling i feel a tightness and pain around the right trap. Is this because of a strained rhomboid?
On your right neck you seem to have what appears to me to be a hugely swollen lymph gland that should be looked at. It could be dealing with infection, or other. Seriously.
How often should you the Tai Chi Ball Exercises once or twice a day til the pain goes away? Just got my Tai Chi Balls yesterday and tried the exercise. The results are amazing.
Thanks for this video. My mother has pain in the rhomboid muscle, in the neck and the chest. She sits on desk working on computer for long time.
My question is does the rhomboid muscle have an effect on the chest too?
Hello, I’ve been experiencing pain in my right rhomboid for about four months now and, after taking a lengthy break from gymnastics-based training, I was wondering if you’d recommend slowly resuming training. I do still feel irritation in my rhomboid, but physiotherapy and rest don’t seem to have impacted the condition much. Thank you for your time!
Where can I find that ball at. You pinpointed the pain I have had in my shoulders for years now
Great info thank you. Maybe look at volume in the edit process, as it was kind of all over the place. Had to keep turning my speakers up and down. Thanks again!
Is there surgery to make ur legs shorter and ur torso longer?! Bc my torsos so short and my legs are so long and my body’s so inproportional. Clothes never fit right and it’s so annoying
I just purchased tai chi ball. I have scapular winging on left side due to rhomboid, c5-6 spinal fusion. Gorilla arm sucks. It’s so hard to get pump in my left rhomboid. I retract like you show, row @ proper angle & then release retraction, repeat. If you have any other tips, I’ll happily pay.
I notice he don’t say anything about what steroids he uses.!!!!!!
As i was about to end concentration curl, i felt pain below my right belly, i think it is dangerous for hernia, so i stopped.
How about I just STOP watching Jeff. Because everything anyone does is wrong!! Really ������
I’m super fit but have had terrible trouble with my rohmbids for years, especially golf has caused allot of problems for them. I’ve been to hospital recently the strain was so bad, I’m going to try your techniques, they make the most sense of all I’ve seen
Thank you. I be been looking for 1 year for workable solution on YouTube, with no results. I will try your technique and let you know.
I’ve had whiplash pains in my neck for almost two years nothing helped. I’ve been doing yoga for months now to help and just decided to give this video a go as I had a foam roller and didn’t know how to use it correctly without hurting my neck more. The release of tension in my neck was instant! I can’t believe how much lighter my neck feels from some absolutely tiny movements in the right places. Thank you so much!!
Delicious. Thank you! Do you have a method for trap release pretty please ��?
This helped greatly, i am over weight and have degenerative disk. I have been trying to do bicep curls with out putting weight my spine. compressing it.
Brother u are very awesome
I have been searching for these stretching for days thanks bro thanks a lot ����������❤❤
This was so simple and yet has made so much difference. Thank you. ��
I can move my head to the left now without pain on my neck… thank you ����
Amazing, superb, outstanding, mind blowing, fantastic, nicely work…
How much is he weighting (the complete barbell) in this video?
…will do, try this. When in cobra assana-arms both out in front and to the side, gently, incrementally rolling my head does help. I also use dr.bergs self massage tool to this area.
Jeff I have a question? How do I do the concentration curl because my form is not good.
I just heard Jeff quote “start paying E tension”. To this Day I still pay E•ccentric tension and have gained a lot.
Something I learned about biceps. To work long head by it self. otherwise the short head takes over. I started applying same method with all muscle groups.
As a I watched this video after eating Tylenol and Ibuprofen for the last two days, I followed some his exercise routines. In just a few minutes, my back started feeling better. This guy know his stuff. Amazing.
Hi Dr, I did bicep curls 3months ago. I dont warmup properly. For the last 3months I have terrible left medial scapula pain. I am guessing its Rhomboid injury. Should I do these exercises whilst I still have pain?
I was skeptical at first if this process would relieve my neck/should tension; however, I was AMAZED at how much better and more mobile my neck was. Thanks for putting this out there. I suffer from sciatica/tendonitis.:) Do you have some other videos you could recommend?
Is it best to stretch post workout or should it be done just before bed?
I needed something for beginners and your video is perfect! Pain before, minimal pain after��
Hi I’ve got sharp pain in the rhomboid that’s been there for 6 months or so, last few weeks when the pain comes I get pins and needles in the index finger/thumb, strength and grip are fine, what approach would you recommend? Thanks
Thanks for this cool down exercise for the biceps feel this really helped after my strength workout ��️♀️��
wow sis that’s all I can say! did not expect that instant relief!
Awesome method and videos! I do it @ Equinox with the trainer too.
Make up and hair on point! How hard or soft should the roller be? My roller is quite hard!
wow just wow! feels like i took the world off my neck..that release is aweeeeeesome!
I bought your videos and book and roller. Went to your class in NYC.Easier to follow on utube. I can’t watch TV when I am on the floor with my roller, their is no one video on just doing the moves so many video moves are duplicated over and over. I prefer utube.Thanks
You are adorable! I just bought the enhanced ebook. I have been a massage therapist and trager practioner since 1995. I LOVE THIS WORK! Congratulations! and thanks for sharing with the “free” videos, too!
Hi!
I’d really like to get the hand & feet treatement kit and a foam roller, but I can’t decide which one between the soft roller and the melt performance roller.
I do yoga almost every day and I run four time a week, can you suggest me which one would be the best? Thanks a lot!!