The nagging rhomboid muscle

The Rhomboid Muscles
Location: The rhomboid muscle group is found between the spine and the shoulder blade in the mid- back region. Under the Trapezius muscle and it exists of the rhomboid major and  minor muscles.
Muscle Structure: The minor lies above the rhomboid major. Both muscles originate along the thoracic spine with their fibers running diagonally downward and outward to attach along the inside border of the scapula.
• The rhomboid minor originates on the spinous processes of C7 and T1 and attaches to the medial border of the scapula near the root of scapular spine.
• The rhomboid major originates from the spinous processes of T2 to T5 and attaches along the lower half of the scapular border.
Function: The rhomboid muscles function is to position the shoulder blade during various movements of the shoulder and arm
Actions: Contracting as a whole it pulls the shoulder blade towards the spine They can also act to elevate the shoulder blade and rotate the shoulder blade so that it lowers the shoulder joint.

Complaint : a nagging pain between the shoulder blades, usually on just one side of the back but sometimes on both sides.

Active trigger points in the rhomboids is a local problem and tend to referred pain to the local area, the pain usually present as pain described as mid-upper-back pain, or pain at the back of the shoulder mostly on one side but can be both sides

(triggerpoints explained: see may 6th)

Rhomboid muscle stretches.

The first exercise is by sitting on all fours  with starting position with flat tabletop position of your back neck straight face down.

 

Than tuck your chin to your chest and rounding out the upper back. This motion pulls the shoulder blades outwards and stretches the Rhomboid. Return to first position and repeat 5 to 10 times.

The second way is to stretch each side separately. Sit on all fours, keeping your knees in line with your hips for stability. If you want to stretch the right side, bring the right arm in and stretch it out over the floor behind the left arm. Your upper torso also turns with this movement, allowing your right shoulder to rest on the floor. Your face should be to the left side. Hold for 15 to 30 seconds and release. Remember to do the other side as well.

To massage the Rhomboids, you’ll need a ball ( tennisball or bouncing ball) and a wall. Stand up with your back against the wall, placing the ball between your spine and the inner border of your shoulder bone. Cross your arms over your chest, holding onto your shoulders. This move will bring out the Rhomboids, which you can then push against the ball. Move around to find a sensitive spot. Hold for about 30 seconds and release. Than move your body up or down from your leggs and move to the second and third sensitive spot, repeat for 30 seconds

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