Your rhomboid muscles work with other back and shoulder muscles to move your shoulder blades during a pulling movement. They are located beneath your trapezius muscle, originating from your thoracic spine and into the middle edge of your scapula. You cannot isolate this muscle when you exercise because it is attached to other muscles in your shoulders and back by connective tissues and nerves that communicate with other body parts, according to manual therapist Thomas Myers, author of "Anatomy Trains."
Standing Cable Row
Set the handles of the cable column machine to the same height as your shoulders. Grab a handle in each hand, and face the machine. Step back until the weight stacks lift off a few inches. Stand with your legs hip-width apart, and pull the handles toward your armpits. Squeeze your shoulder blades together, and brace your abdominals to maintain your posture and balance. Slowly extend your arms in front of you. Perform 10 to 12 reps for three sets.
Standing Back Fly
Hold a strong resistance band at both ends in front of your chest, and stand with your legs shoulder-width apart. Exhale and pull the band apart as wide as you can without breaking the band. Squeeze your shoulder blades together, and hold the position for two seconds. Slowly return to the starting position, and perform 10 to 12 reps for three sets. You can also do this exercise one arm at a time.
Anterior and Posterior Fasciae Stretch
Stand with your legs shoulder-width apart and bring your arms open wide, squeezing your shoulder blades together to stretch your chest. Exhale and bend over to touch your toes or the ground. Hold the position for one deep breath. Gradually stand back up, and repeat the exercise 10 times.
Posterior Shoulder Stretch
Stand and bring your right arm horizontally across your body. Cross your left forearm with your right forearm to hold it. You should feel the stretch in your posterior shoulders and between your shoulder blade. Hold the stretch for five to six deep breaths, and stretch the other side. If one side feels tighter than other other, do an extra set on the tighter side, suggests Chris Frederick, physical therapist and co-author of "Stretch to Win."
References
- "Anatomy Trains"; Thomas Myers; 2008
- "Stretch to Win"; Ann and Chris Frederick; 2006
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