The Scapular Whisper: Chronic Rhomboid Pain After Bench Pressing

Written from the JANMI Clinic Desk by Paulius Jurasius, Marylebone

Let me tell you about a pain I see again and again in my therapy room—right here in Marylebone. It’s the kind that hides between the shoulder blade and spine, usually after bench pressing or other upper body gym work. You might feel it days after a session... or it may show up one morning without warning, and never fully go away.

Clients often point at that tender strip along the medial edge of the scapula, near the rhomboid major, and say, “It’s right there, and I can’t stretch it out. It even shoots up my neck when I move my arm.”

I know this pain well—not just as a therapist, but as someone who is deeply committed to understanding why the body behaves as it does. My expertise and dedication are here to guide you through this journey.

What I See in the Clinic

Most people blame the rhomboid. They press, foam roll, stretch. But if you’re doing that and still feeling the same pain week after week—it’s not the rhomboid. Not really.

The real problem often lies in how the shoulder blade moves, how the thoracic spine breathes (or doesn’t), and how deep muscles like the subscapularis or pec minor pull on the whole system.

Bench pressing demands strong scapular control. Without it, the rhomboid ends up doing a job it was never designed for. Overworked. Stuck. And over time, angry.

Add in poor posture, stress, and upper back stiffness, and this tiny knot of pain becomes a full-body compensation.

The Real Risk

I’ll be honest: this isn’t just an annoying gym injury.

Left untreated, this pain can spiral into:

• Cervical nerve irritation

• Frozen shoulder patterns

• Chronic postural asymmetry

• Long-term neck stiffness

Your body adapts to protect the pain—and soon, your entire movement map is distorted. That’s why I take this issue seriously.

How JANMI Resets Shoulder & Neck Pain

At JANMI, I’ve developed a specific Shoulder & Neck Reset Protocol that’s refined over years of clinical experience.

When you come to see me for this kind of pain, we don’t chase the pain. We go deeper. The session is sculpted moment by moment:

• Postural and breath assessment

• Palpation of scapular rhythm and cervical balance

• Fascial release along the scapula and thoracic spine

• Trigger point therapy for the rhomboid–levator–scalenes complex

• Myofascial decompression of pec minor and diaphragm

• Restorative breath-guided reactivation of scapular stabilisers

Each touch, each sequence, is meticulously designed to fit your unique needs. It's not generic. It's not routine. It's personalized care at its best.

A Success Story from JANMI Clinic

A client, mid-thirties, came in with this exact pain. He’d stopped training for two months. The pain radiated into his neck and made it hard to sleep. He’d tried massage, acupuncture, stretching—you name it.

Three JANMI sessions later, he was not just pain-free—his shoulders moved more freely than they had in years. This is not just a story, this is a testament to the effectiveness of our approach. There is hope, and we can help you unlock it.

He looked at me and said, “It’s like something unlocked inside.” That’s what I aim for.

A Word From Me to You

This pain doesn’t have to become your new normal.

If you’re in Marylebone and dealing with scapular tension, don’t let it linger. Book a JANMI Reset. Let’s address the pattern—not just the symptom—and give your body the intelligent care it deserves.