An injury to your rhomboid major and rhomboid minor muscles makes it difficult to stabilize your shoulder blade or scapula. These muscles are located at a downward, medial to lateral diagonal between the spinal bones of your upper back and the medial border of your shoulder blade. Perform rhomboid rehab exercises once the pain and inflammation of the injury have subsided. Gradually increase the length of the stretch and the resistance you use to avoid further injury.
Types
Flexibility exercises for your rhomboids include active and passive stretches. Strengthening exercises include isometric and isotonic exercises using exercise bands, cable pulleys and dumbbells.
Time Frame
Active stretches are completed for four to five reps of 15 to 30 seconds. Passive stretches may be done for multiple reps and as little as 15 seconds if there is not much time. According to the authors of the book "Therapeutic Exercise for Musculoskeletal Injuries," a passive stretch for 15 seconds is just as effective as an active stretch for 30 seconds because more force can be applied during a passive stretch. Strengthening exercises take around 30 to 45 seconds for 10 reps, completing three sets of 10 reps per exercise.
Features
An active stretch means you use your chest and shoulder muscles of the injured side to protract your shoulder blade, stretching your rhomboids as you drape your arm across your chest; this means your shoulder blade is moving outward, further from your spine. A passive stretch uses an external force to stretch your rhomboids. If you use your uninjured arm to hold the arm of the injured side against your chest you are doing a passive stretch. Alternatively, a partner can pull the injured arm across your chest, passively stretching your rhomboid. Isometric exercises are those in which you contract your rhomboids and hold the position for a period of time, such as performing a back row, keeping your shoulder blades squeezed together for 10 seconds. An isotonic exercise uses the same weight or tension for multiple reps, such as doing one-arm dumbbell rows for three sets of 10 reps, strengthening your rhomboids.
Benefits
Flexibility and strengthening exercises restore and increase circulation to your injured rhomboids. These exercises also help the new muscle or scar tissue align properly with existing muscle tissue. If you do not do your rehab exercises, you will lose near normal range of motion and strength of your rhomboids and shoulder girdle. Your shoulder girdle includes the muscles, bones and joints which enable you to move your arm, including your rhomboids.
Considerations
Rhomboid injuries can be prevented by engaging in a regular flexibility and strengthening program for your upper body. Include seated cable rows, one-arm dumbbell rows and lateral pull down exercises to strengthen your rhomboids. Stretch your rhomboids after every back workout for a minimum of three reps of 30-second isometric stretches.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
