The trapezius and rhomboids are muscles in your back that work together with other muscles in your shoulders, arms and torso to perform pushing, lifting and pulling movements. Strengthening these muscles can reduce hunching posture caused by excessive sitting or other poor posture and movement patterns. The National Academy of Sports Medicine recommends that you incorporate your abs and hips to stabilize your body as you strengthen your back. This improves your overall posture and allows you to move better with reduced risk of injury.
Standing Back Fly
Step 1
Stand with your left foot in front of you with both feet pointing forward and hold a resistance band at each end with each hand. Extend your arms in front of your chest, holding the band.
Step 2
Exhale and pull your arms out to your sides, squeezing your shoulder blades together without moving your body. Tighten your buttocks to maintain your balance.
Step 3
Hold this position for 1 second and gradually return to the starting position. Perform three sets of eight to 10 repetitions each.
Standing Dumbbell Row
Step 1
Stand with your legs about shoulder-width apart and hold a 25-lb. dumbbell by your sides with each hand. Bend your torso forward so that your arms are extended below your body with your hands facing each other. Do not round your back or stick your head forward.
Step 2
Exhale and pull the dumbbells to your body near your armpits; pull your shoulder blades together with your elbows close to your body.
Step 3
Inhale and lower the weights to the starting position. Perform three sets of eight to 10 reps each.
Squat Press
Step 1
Stand with your legs about shoulder-width apart and hold a 25-lb. dumbbell near your shoulder with your right hand. Keep your elbow close to your ribs.
Step 2
Inhale and squat down as low as you can, keeping your torso upright and your knees and feet pointing forward.
Step 3
Exhale and stand up, pressing the weight over your head while keeping your posture upright. Hold this position for 2 seconds and lower the dumbbell to your shoulder. Perform three sets of six to eight reps per arm.
Tips and Warnings
- The trapezius is prone to stiffness and sensitivity due to physical or psychological stress as well as from sitting for a long period of time. Stretching can reduce sensitivity and pain by reducing the amount of neural stimulation to your muscles. Be sure to stretch your shoulders, neck, chest, trapezius and back after your workout to alleviate tension and reduce pain. When you stretch, hold the position for five to six deep breaths.
- Consult your doctor before making any drastic changes to your workout regimen. Stop immediately if you feel pain during any exercise.
Things You'll Need
- 2 25-lb. dumbbells
- Resistance band
References
- "NASM Essentials of Personal Fitness Training"; Micheal Clark; 2007
- "Stretch to Win"; Ann Frederick and Chris Frederick; 2006
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