We strengthen the rhomboid muscle of the back with exercises

Back pain often accompanies people with poor posture. Staying in the wrong position for a long time can lead to pain almost anywhere in the body. Muscles are the first to react to such inconveniences, especially if a person working in a sitting position makes them overstrain day by day and does nothing to relax the muscles. A weakened or overstretched rhomboid back muscle is a common source of pain between the shoulder blades. To maintain this anatomical structure, which is also called the anti-stoop muscle, it is necessary to stretch and strengthen the rhomboid muscle in shape.

Exercises aimed at strengthening and stretching the rhomboid muscle of the back

Each muscle in the human body performs a specific function. Thus, the rhomboid muscle of the back, consisting of two parts (small and large), allows us to:

• stabilize the position of the shoulder blades;
• move the shoulder blades closer to the spine;
• maintain correct posture;
• raise the inner edge of the shoulder blade.

Unfortunately, the strain of this muscle – not at all uncommon, especially among people who can sit at a laptop all day long, slouching and holding their hands in the air. 

Before embarking on any exercise, it is better to consult a doctor, because pain in the upper back can occur not only with overstrain of the rhomboid muscle of the back, but also in case of various diseases.

If, after the examination, the doctor concluded that you need to strengthen the rhomboid muscle, we suggest that you try the following exercises.

1. Basic exercise

This movement is simple, however, to achieve the effect, at first it is necessary to perform it at least 3 times a day. A gradual increase in the number of repetitions, frequency or duration of the exercise is possible provided there is no pain.

How to:

• stand or sit with your back straight;
• lower your chin a little;
• shoulder blades slightly back;
• slowly tighten the rhomboid muscle, bringing the shoulder blades together as far as possible without causing pain;
• hold the shoulder blades in this position for 5 seconds;
• repeat 10 times.

2. Intermediate exercise

The frequency of this exercise is 1 – 3 times a week, provided that it does not cause pain. As in the case of the basic exercise, the frequency, number of repetitions and approaches can be increased if this movement is not accompanied by the appearance of pain.

How to:

• lie down on your stomach;
• arms are located along the body;
• tighten the rhomboid muscle, bringing the shoulder blades together and slowly lifting the chest off the floor;
• keep your neck straight;
• pause for 2 seconds at the end point;
• slowly return to the prone position;
• Your goal – 3 sets x 10.

3. Exercise with an expander

The frequency of execution, as in the previous exercise, is from 1 to 3 times a week. For this exercise you will need an expander.

How to:

• kneel down, keeping your back straight (can also be done in a standing position);
• grasp the expander as shown in the picture below;
• slowly pull your arms back, bringing your shoulder blades together;
• pause for 2 seconds;
• slowly return to the PI;
• do 3 sets of 10 reps.

Pain caused by rhomboid muscle strain, in addition to stretching exercises, massage will help relieve.

To strengthen the rhomboid muscle of the back (provided there are no obvious problems), exercises that work the upper back, i.e. dumbbell and barbell deadlifts, pull-ups, swimming.