1. Rhomboid Rattling and Posturing
The rhomboids are the very thin muscles located in your upper back between the shoulder blades. Since the rhomboids connect the shoulder blade (or scapula) to the spinal column, the relatively small muscles are responsible for a heavy burden that includes pulling your shoulders back for correct posture. Weakness or tightness (or both) in the rhomboids not only causes bad posture, but also eventually leads to pain.
2. Give Yourself a Hug
Daily stretching is the first step for stronger, looser rhomboids and eventually a healthier, stronger and potentially pain free back. One simple stretch entails holding your left tricep with your right hand and pulling your left arm across the front of your body so, in effect, you hug yourself. Repeat the stretch on the opposite side. If you want a dynamic stretch for the rhomboids try swinging your arms open and closed and try to touch your shoulder blades with your fingers each time you make the closing motion.
3. Pull the Trigger
If you find that your rhomboids or, more generally, the area between your shoulder blades, are giving you pain or are a source of discomfort then a treatment called trigger point therapy may help you alleviate the pain. Trigger points are muscle knots that cause local pain and so treatment entails a combination of massage, compression and stretching methods to ease the knot. Since the rhomboid is notorious for knotting up, trigger point therapy is a good form of treatment to consider, even if it's preventative.
4. Strengthen, Don't Strain
Stretching and various kinds of therapy are good first steps towards stronger and healthier rhomboids but if you want a long-term, global (full-body) improvement you need to strengthen the muscle. If you're into lifting weights, then T-Bar exercises, seated rows, reverse flies and wide grip pull-ups will do wonders for the rhomboid. Pilates and yoga courses often target the rhomboids as well, if you're into a lower impact approach to strengthening and toning.
5. Need an Excuse for a Massage?
One of the best ways to keep your rhomboids in working order is a massage from a skilled masseuse. Sports massage and deep tissue are particularly good at targeting muscles like the rhomboid. However, since the upper back muscles are relatively superficial, almost any kind of massage will do you well, even if it's one you convinced a friend or spouse to give.
