![Pain Between Your Shoulder Blades? [STOP Stretching - Do This Instead!] @toneandtighten](https://i.ytimg.com/vi/x3dcCJWBbLc/maxresdefault.jpg)
Uploaded June 2026 | Updated September 2026, 1 week ago
Upper back pain relief exercises to finally fix pain between your shoulder blades — for good. Most people with shoulder blade pain keep stretching their rhomboids, but that's treating the wrong muscle. Your rhomboids aren't tight — they're exhausted. Here's what a doctor of physical therapy actually recommends to eliminate rhomboid pain and get lasting relief.
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EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
=================
📣 WHAT ACTUALLY CAUSES PAIN BETWEEN YOUR SHOULDER BLADES?
Your rhomboids are the victim, not the problem. Tight chest muscles and upper traps pull your shoulder blades forward all day — and your rhomboids fight that constant pull until they give out. That nagging ache isn't tightness. It's exhaustion.
💡 WHY DOESN'T STRETCHING HELP SHOULDER BLADE PAIN?
Because you're stretching the wrong muscle. Your rhomboids are already being overstretched by tight chest and upper traps — adding more stretch just makes it worse. The pain keeps coming back because you're treating the symptom, not the cause.
🏋️ WHAT EXERCISES ACTUALLY FIX SHOULDER BLADE PAIN?
You need to attack both sides of the problem. First, release the tight chest and upper traps doing the pulling. Then strengthen your rhomboids and mid traps so they can hold your shoulder blades back where they belong.
BEST EXERCISES FOR PAIN BETWEEN YOUR SHOULDER BLADES
DOORWAY PEC STRETCH
FOAM ROLLER THORACIC EXTENSION
PRONE Y-T-W
RESISTANCE BAND ROWS
WALL ANGELS
TIMESTAMPS
0:00 Intro
0:23 Key To This Video
1:34 How To Treat It
2:03 Stretching and Mobility
5:19 Strengthening
💬 How long have you been dealing with that ache between your shoulder blades — and have you been trying to stretch it out? Drop a comment below!
👍🏼 Hit the like button if these exercises give you some relief!
✅ Subscribe to Tone and Tighten for new pain relief exercises from a doctor of physical therapy every week!
=================
MORE GREAT SHOULDER AND UPPER BACK VIDEOS FROM TONE AND TIGHTEN:
🔗 RHOMBOID PAIN RELIEF EXERCISES: youtu.be/Zevn-wyVxas
🔗 STRENGTHEN UPPER BACK WITH THESE EXERCISES: youtu.be/fsZYc6ks60g
🔗 FIX YOUR UPPER BACK POSTURE: youtu.be/kLKY9wsyLxI
=================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Upper back pain relief exercises to finally fix pain between your shoulder blades — for good. Most people with shoulder blade pain keep stretching their rhomboids, but that's treating the wrong muscle. Your rhomboids aren't tight — they're exhausted. Here's what a doctor of physical therapy actually recommends to eliminate rhomboid pain and get lasting relief.
=================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
=================
📣 WHAT ACTUALLY CAUSES PAIN BETWEEN YOUR SHOULDER BLADES?
Your rhomboids are the victim, not the problem. Tight chest muscles and upper traps pull your shoulder blades forward all day — and your rhomboids fight that constant pull until they give out. That nagging ache isn't tightness. It's exhaustion.
💡 WHY DOESN'T STRETCHING HELP SHOULDER BLADE PAIN?
Because you're stretching the wrong muscle. Your rhomboids are already being overstretched by tight chest and upper traps — adding more stretch just makes it worse. The pain keeps coming back because you're treating the symptom, not the cause.
🏋️ WHAT EXERCISES ACTUALLY FIX SHOULDER BLADE PAIN?
You need to attack both sides of the problem. First, release the tight chest and upper traps doing the pulling. Then strengthen your rhomboids and mid traps so they can hold your shoulder blades back where they belong.
BEST EXERCISES FOR PAIN BETWEEN YOUR SHOULDER BLADES
DOORWAY PEC STRETCH
FOAM ROLLER THORACIC EXTENSION
PRONE Y-T-W
RESISTANCE BAND ROWS
WALL ANGELS
TIMESTAMPS
0:00 Intro
0:23 Key To This Video
1:34 How To Treat It
2:03 Stretching and Mobility
5:19 Strengthening
💬 How long have you been dealing with that ache between your shoulder blades — and have you been trying to stretch it out? Drop a comment below!
👍🏼 Hit the like button if these exercises give you some relief!
✅ Subscribe to Tone and Tighten for new pain relief exercises from a doctor of physical therapy every week!
=================
MORE GREAT SHOULDER AND UPPER BACK VIDEOS FROM TONE AND TIGHTEN:
🔗 RHOMBOID PAIN RELIEF EXERCISES: youtu.be/Zevn-wyVxas
🔗 STRENGTHEN UPPER BACK WITH THESE EXERCISES: youtu.be/fsZYc6ks60g
🔗 FIX YOUR UPPER BACK POSTURE: youtu.be/kLKY9wsyLxI
=================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Pain Between Your Shoulder Blades? [STOP Stretching - Do This Instead!]](https://i.ytimg.com/vi/x3dcCJWBbLc/mqdefault.jpg "Pain Between Your Shoulder Blades? [STOP Stretching - Do This Instead!]
Upper back pain relief exercises to finally fix pain between your shoulder blades — for good. Most people with shoulder blade pain keep stretching their rhomboids, but thats treating the wrong muscle. Your rhomboids arent tight — theyre exhausted. Heres what a doctor of physical therapy actually recommends to eliminate rhomboid pain and get lasting relief.
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
📣 WHAT ACTUALLY CAUSES PAIN BETWEEN YOUR SHOULDER BLADES?
Your rhomboids are the victim, not the problem. Tight chest muscles and upper traps pull your shoulder blades forward all day — and your rhomboids fight that constant pull until they give out. That nagging ache isnt tightness. Its exhaustion.
💡 WHY DOESNT STRETCHING HELP SHOULDER BLADE PAIN?
Because youre stretching the wrong muscle. Your rhomboids are already being overstretched by tight chest and upper traps — adding more stretch just makes it worse. The pain keeps coming back because youre treating the symptom, not the cause.
🏋️ WHAT EXERCISES ACTUALLY FIX SHOULDER BLADE PAIN?
You need to attack both sides of the problem. First, release the tight chest and upper traps doing the pulling. Then strengthen your rhomboids and mid traps so they can hold your shoulder blades back where they belong.
BEST EXERCISES FOR PAIN BETWEEN YOUR SHOULDER BLADES
DOORWAY PEC STRETCH
FOAM ROLLER THORACIC EXTENSION
PRONE Y-T-W
RESISTANCE BAND ROWS
WALL ANGELS
TIMESTAMPS
0:00 Intro
0:23 Key To This Video
1:34 How To Treat It
2:03 Stretching and Mobility
5:19 Strengthening
💬 How long have you been dealing with that ache between your shoulder blades — and have you been trying to stretch it out? Drop a comment below!
👍🏼 Hit the like button if these exercises give you some relief!
✅ Subscribe to Tone and Tighten for new pain relief exercises from a doctor of physical therapy every week!
MORE GREAT SHOULDER AND UPPER BACK VIDEOS FROM TONE AND TIGHTEN:
🔗 RHOMBOID PAIN RELIEF EXERCISES: https://youtu.be/Zevn-wyVxas
🔗 STRENGTHEN UPPER BACK WITH THESE EXERCISES: https://youtu.be/fsZYc6ks60g
🔗 FIX YOUR UPPER BACK POSTURE: https://youtu.be/kLKY9wsyLxI
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Dont use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![FAST Pinched Neck Nerve Pain Relief [Three Must-Do Exercises!]](https://i.ytimg.com/vi/xR9p4UdPhGU/mqdefault.jpg "FAST Pinched Neck Nerve Pain Relief [Three Must-Do Exercises!]
Eliminate pinched neck nerve pain (numbness, tingling, or pain that travels from your neck down your arm) with these simple exercises! Stretches and nerve glide exercises to instantly relieve pain caused by a pinched nerve in your neck. These simple, at-home movements can help you feel better fast and restore comfort and function to your neck and arm.
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JAREDS FAVORITE PILLOW: https://urlgeni.us/amazon/cooppillow
❓ What Is a Pinched Neck Nerve?
A pinched nerve in your neck (also known as cervical radiculopathy) occurs when one of the nerves that exits your cervical spine becomes compressed or irritated. This can lead to pain, tingling, numbness, or weakness radiating down your shoulder, arm, or even into your hand and fingers.
⚡ What Causes a Pinched Nerve in Your Neck?
Pinched nerves are commonly caused by issues such as a bulged or herniated disc, degenerative changes in the cervical spine, or tight muscles compressing the nerve. Poor posture, repetitive movements, and long hours looking down at phones or computers can also contribute to nerve irritation and pain.
💪 Best Exercises for Pinched Neck Nerve Pain Relief
The goal with these stretches and exercises is to relieve pressure on the affected nerve, improve mobility, and promote healing. In this video, I’ll guide you through two bonus “opening” stretches to release neck tension and three nerve glides that target the median, ulnar, and radial nerves — helping you achieve fast, lasting relief.
EXERCISES IN THIS VIDEO:
Lateral Opening Stretch
Traction
Median Nerve Glide
Radial Nerve Glide
Ulnar Nerve Glide
0:00 Pinched Neck Nerve
1:05 Bonus Exercises
4:02 Nerve Glides
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
WATCH THIS VIDEO NEXT:
✅ INSTANT RELIEF FOR PINCHED NECK NERVE: https://youtu.be/q5SsM9PWWYc
✅ DAILY STRETCHES FOR NECK PAIN RELIEF: https://youtu.be/XtHfEI5DUE0
✅ ELIMINATE NECK AND SHOULDER MUSCLE KNOTS: https://youtu.be/Uft_YAndGM8
✅ FIX NECK PAIN FROM SLEEPING WRONG: https://youtu.be/vVvgIF_9hEA
✅ FIX CUBITAL TUNNEL AT HOME EXERCISES: https://youtu.be/sfVIl4uHrnQ
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![STOP Elbow Pain! Best Exercises For Golfer’s Elbow [Medial Epicondylitis]](https://i.ytimg.com/vi/yPagCi2WZJE/mqdefault.jpg "STOP Elbow Pain! Best Exercises For Golfer’s Elbow [Medial Epicondylitis]
Fix inner elbow pain FAST with these exercises for golfer’s elbow! The best stretches and exercises to alleviate medial epicondylitis elbow pain and help you to feel better fast. Physical therapist guides you through stretches and exercises for fast inner elbow pain relief so you can get back to doing the things you love.
🔗 LINK TO DR JARED’S COCOA BUTTER: https://urlgeni.us/amzn/cocoabutter
🔗 LINK TO DR JARED’S MYOFASCIAL MASSAGE TOOL: https://urlgeni.us/amzn/myofascialreleaser
🔗 LINK TO DR JARED’S HAND WEIGHTS: https://urlgeni.us/amzn/drjaredsdumbbells
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
What Is Golfer’s Elbow?
If you’ve got pain on the inside of your elbow—especially when gripping, lifting, or twisting your forearm—you might be dealing with golfer’s elbow. This condition, also called medial epicondylitis, is caused by irritation and inflammation where the forearm tendons attach to the inside of your elbow. And despite the name, you definitely don’t have to be a golfer to get it!
What Causes Golfer’s Elbow?
This pain usually comes from overuse—think repetitive gripping, wrist flexion, or forearm strain. Activities like lifting weights, typing, swinging tools, or even carrying heavy bags can all put excessive stress on those tendons. Over time, that repetitive stress leads to microtears, inflammation, and that frustrating inner elbow pain.
Best Exercises for Golfer’s Elbow Pain Relief
In this video, I’ll guide you through the best stretches and strengthening exercises to relieve golfer’s elbow pain and promote proper healing. These are the same moves I recommend to patients in my clinic to improve blood flow, reduce pain, and rebuild strength without aggravating your elbow further. Grab a light weight or resistance band and let’s get to work!
ACTIVE MOTION WARM UP
MASSAGE
INSTRUMENT-ASSISTED MASSAGE
WRIST FLEXOR STRETCH
WRIST EXTENSION STRETCH
WRIST FLEXION STRETCH
WRIST FLEXION (RESISTED)
WRIST EXTENSION (RESISTED)
PRONATION/SUPINATION
BAND EXTERNAL ROTATION
🗣️ Who do you know with elbow pain that would benefit from this video? SHARE this video with them!
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOU TO WATCH:
🔗 FIX LATERAL EPICONDYLITIS (TENNIS ELBOW): https://youtu.be/Ri77yRaSm4A
🔗 FOLLOW-ALONG ROUTINE FOR WRIST PAIN: https://youtu.be/bOXI-wxepmI
🔗 FIX CUBITAL TUNNEL NERVE SYMPTOMS FROM ELBOW: https://youtu.be/sfVIl4uHrnQ
🔗 HOW TO STRENGTHEN YOUR ROTATOR CUFF: https://youtu.be/qMj-Ab9_4gw
🔗 FIX TENNIS ELBOW FOLLOW-ALONG ROUTINE: https://youtu.be/CpuDdQNI92s
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
