Rhomboid pain: over-straining. At home.

https://www.youtube.com/watch?v=HxvRQ9ZJ8vQ Chiropractic Mobilization will help. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily. Apply Hot Fomentation twice daily.

Hello mam, My first suggestion please don't attempt to do headstand...... Next thing take break until pain subsides, Apply ice pack 8 to 12 minutes thrice a day for 3 days If pain subsides continue hot water bag with lukewarm water for 20 to 30 minutes twice a day. If pain persists consult nearby physiotherapist in person. You can do very mild stretching after applying ice pack that my suggestion please don't do any strengthening activities now

just follow the above mentioned things if pain subsides 50 to 60 percentage we can continue otherwise consult nearby physiotherapist for further assessment.

ice pack for 3 days thrice a day 8 to 10 minutes hot back from the fourth or fifth day moderate temperature 15 to 20 minutes Try mild stretch 30 to 40 percentage of feel.

Please give the details where exactly is the pain preferably a picture.

Possible dysfunction. Try for spinal alignment exercises. Lying flat with both knees bend. Both hands forward. Activate your abdomen pushing your shoulders back. Hold for 5 to 10 seconds and relax. Repeat it for 10 times. If it works well do it thrice / Four times a day.

If possible get diclo patches and paste at pain site

if your symptoms aggrevates take an online consultation.

Do' Go for your evaluation to a sports Physiotherapist Brief history is not sufficient for diagnosis. Don't Neglect the importance of right diagnosis

Take IFT treatment for 3 days at any physiotherapy centre., pain is severe take ACEMIZ MR tablet twice a day for 3 days. after reducing of pain do the following exercises. Exercises: 1. Prone Lateral Raise: The way you stand or sit shows how well your joints and muscles are working. Poor posture alignment can lead to problems like chronic back, neck, and shoulder pain. It can also cause muscle atrophy and weakness Lift your arms up to your sides until your elbows are at shoulder height and your arms are parallel to the floor. Exhale. Keep your arms perpendicular to your torso and fully extended through the movement. When you’ve reached shoulder height, squeeze your shoulder blades together and hold for one count. Only your arms should be lifting up, nothing else. The goal is to isolate your upper back. 2. Front Raise: Lie down on your stomach on a mat or bench with your forehead resting down. Keep your feet shoulder-width apart. Have your arms straight out above you, fully rested, with your thumbs up in the air. This is your starting position. Exhale and then raise your arms up straight. Keep them fully extended without lifting your head off the mat. This is strictly a shoulder and upper-back exercise, so keep your torso and lower body glued to the mat. Squeeze the muscles between your shoulder blades as you lift up as high as you can without breaking form. Hold this position for one count. Inhale and slowly lower yourself back down to your starting position with your arms fully rested. Repeat 15 times. 3. Scapular Extension: Use a Smith machine or an assisted pullup machine for this exercise. Have a seat on the floor and have your chest directly underneath the bar. Place your feet shoulder-width apart and bend your knees at a 90-degree angle. Engage your core and grasp the bar with your palms facing away from you. Pull yourself up, keeping your shoulders, torso, hips, and knees in one straight line. This is your starting position. With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise yourself up to the bar about 2 to 3 inches. Don’t row or pull yourself up. Hold this retraction for one count. Keep breathing, release the contraction, and come back to your starting position. Repeat 15 times. 4. Scapular Wall slides: Lean up against a wall. Keep a tilt in your pelvis so there’s no arch in your back. Your head, back, and butt should be pressed firmly against the wall. Leave a slight bend in your knees so your legs aren’t fully locked. Fully extend your arms straight above you with your palms facing away from the wall. This is your starting position. With your chest open and back tall, squeeze the muscles of your midback as you slide your arms down toward your shoulders. Keep your back and the backs of your palms, wrists, and elbows pressed up against the wall. You should feel a contraction right away. Keep in mind, this exercise is difficult if you’re tight or have bad posture. End when your elbows are slightly lower than shoulder height. Hold this position for one count. Inhale and then push your arms back up to your starting position without anything lifting off from the wall. Repeat 15 times. Follow back if any more needed.

Do icing, it might be because of shoulder muscles weakness.

Don't do anything without doctors prescription

go for physiotherapy consultation and evaluation.

How long have you been doing head stand exercise? Is this the first time? You should give ice pack for 15-20 minutes for every 3 hours for 3 days. You can use volini gel or spray provided you are not allergic. You should do warm up and cool down exercises with proper guidance. You should do upper back stretching and strengthening exercises with proper guidance.

If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment in person or through online call.

The cervical spine could be irritated at facet joints (sides of spine). You should get it assessed. Do exercises that involve the scapula. Head stance in my opinion is extremely advanced and must be performed by individuals with very good neck and shoulder strength.