The rhomboid muscles are made up of the rhomboids major and minor that form a diamond shape beneath your trapezius. They work with other muscles in your back and shoulders to retract and protract your shoulder blades and fix them to your thoracic spine. They attach from the upper part of your thoracic spine to your shoulder blades, in which the area near your shoulder blades are referred to as the lower rhomboids.
Functional Anatomy
The rhomboids do not move independently of other muscle groups because they are connected to your back, neck, shoulders and hip by tissues and nerves. This holistic connection can cause a chain reaction of how other muscle groups and joints move and are positioned, says massage therapist Thomas Myers, author of "Anatomy Trains." When you stand and retract your shoulders, the rhomboids, trapezius and rotator cuffs pull your shoulders back while your chest stretches. Your lower spine also extends when you retract, affecting the alignment of your pelvis. Therefore, you cannot isolate or work the lower rhomboids alone because the entire muscle group activates. The movement and position of your rhomboids can affect multiple aspects of your body, including your balance, gait and upper-body strength.
Standing Back Fly
The standing back fly strengthens your rhomboids as well as other muscles in your back and shoulders that pull your shoulder blades together. It also strengthens your abdominals and hips as you move to maintain your posture and body alignment. You can use a resistance band by holding each end in front of your body. Exhale and pull your arms out to your sides, squeezing your shoulder blades together. Hold this position for two seconds and slowly return to the starting position. You can do this exercise with both feet about shoulder-width apart or with one foot in front of the other.
Standing Retraction and Protraction
Retracting and protracting your shoulders repetitively stretch and contract your rhomboids and other muscles in your back and chest to improve muscle and tissue elasticity, giving them more mobility. You should do this exercise as part of your warm-up to loosen your spine and shoulders, suggests the National Academy of Sports Medicine. Stand and pull your shoulder blades back by bringing your elbows behind you near your ribs with your palms facing up. Then, extend your arms in front of you with your palms together and your fingers pointing in front of you. Repeat the movement pattern back and forth until you feel your shoulders and back loosen.
Upper-Body Movements
In additional to the back fly, all upper-body movements work your rhomboids and adjacent muscle groups that affect pulling, pushing, swinging and overhead lifting. Some of the these exercises include pushups, diagonal medicine ball swings, kettlebell swings and shoulder presses. They will not only strengthen your rhomboids, but also improve full-body strength and power.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Anatomy Trains"; Thomas Myers; 2008
