My back needs your help, please!

SimonAH

I’ve always been prone to vicious knots in what I think (from the diagram and the site of pain) is the Rhomboideus minor muscle on one side of my back, which then causes other muscles in the shoulders etc to stress and cause pain.



Yesterday I ran a track session that was bloody fantastic, but I’m paying for it big time in my back this morning. Can anyone recommend some exercises to strengthen this specific area of back musculature? My core strength is pretty good and general bike fitness reasonable, but if I have to pay these sort of dues after an hour in the drops I’m going to have to reconsider

ut_och_cykla

My choice would be barbell rowing leaning forward and single dumbell rowing leaning with one arm on a bench - but if its a big/long standing problem I would see a physio first to rule out other problems/get some better ideas than ones you get on the internet!

SimonAH

ut_och_cykla wrote:

My choice would be barbell rowing leaning forward and single dumbell rowing leaning with one arm on a bench - but if its a big/long standing problem I would see a physio first to rule out other problems/get some better ideas than ones you get on the internet!

Thanks for the advice.

Last time I saw a physio on this problem they massaged out the knot causing nerve damage that had me sleeping upright for three months...... whilst things are manageable you'll not find me knocking on the door again!

huuregeil

Rows, as ut_och_cykla says, but the two key exercises for whipping your shoulder blade and upper back into shape are pull ups and press-ups. Low tech but highly effective!

I'm guessing you have quite rounded forward shoulders? The issue is then that the muscles pulling your shoulder blade in and down become lengthened and weak, and it's this weakness that causes overwork in some muscles (perhaps some supporting muscles because the shoulder is quite complex).

The simple solution to to develop good shoulder function, which doesn't require you to isolate the offending muscle (if there is one, because there likely isn't!) rather simply observe what you can and can't do, and train your weaknesses.

Scapular wall slides and scapular press-ups are great (google these).

Press-ups with good form, particularly with feet elevated, are also great because in addition to working your chest, the also hit the serratus which is critical in pulling the shoulder back and down.

Chin-ups/pull-ups. Start with chinups, palms facing you, hands shoulder width apart. Pull so that the bar touches your collar bone and pause at the top, no cheating. This is critical, as this is the bit that pulls your shoulder blades down and back. If you can't do a full chin, then the progression is to do negatives (just the lowering phase), then hold the top position until you can lock off for 15 seconds or so, then you should be strong enough to do a full chin. Or use a partner to give assistance.

Rows, again the critical point is to move the shoulder blade back - imagine squeezing a coin between your shoulder blades at the top of the row.

Planks are also great for shoulder stability, particularly variants with 3 points of contact (2 hands 1 foot, or, better, 2 feet 1 hand).

Do this and your shoulders will be better!

huuregeil

PS You can also use a ball (e.g. hockey ball) and self massage leaning against a wall. This is super effective and you only go as hard as you can tolerate.

SimonAH

Some brilliant information there, many thanks.

You are correct in your inference about my having slightly rounded shoulders.

Zoomer37

Including some shoulder shrugs should help to. Be good to strengthen the muscles around that area you mention.

huuregeil

Actually shrugs (I assume you mean the ones standing upright) are not a good idea if you've got forward rounded shoulders, because they're targetting the upper traps which are, in this instance, overly dominant.

Zoomer37

huuregeil wrote:

Actually shrugs (I assume you mean the ones standing upright) are not a good idea if you've got forward rounded shoulders, because they're targetting the upper traps which are, in this instance, overly dominant.

I see your point. Scrap my idea SimonAH

SimonAH

@Huurgeil

I really can't thank you enough. When the muscles cramp and knot the scapular slides work like morphine. I assume you are a physio by trade? Spot- on diagnosis. Had I spoken to you 18months ago I would have been saved a world of pain!

Rode track again today and walked away loose and happy.

Will be welding up a chin-up bar this week to complete the excercise trilogy.

Thankyou again.

huuregeil

Simon,

That's awesome, glad you're making progress Not, not a physio, just learnt to deal with a variety of injuries over the years from various sports, so learnt something on the way!