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Rhomboid Muscles

rhomboid minor rhomboid major

What are the Rhomboids?

The rhomboids are viewed as a feature of a gathering of muscles that make up the shallow musculature of the upper back (alongside trapezius, latissimus dorsi, and levator scapulae). With attachments on the cervical and thoracic spine and scapula, these muscles play a large role in maintaining posture and stabilizing the shoulder blades. You have two rhomboid muscles, major and minor. The function of the rhomboids is scapula retraction (squeeze shoulder blades together), assist with scapular elevation, and downward rotation of the scapula.

Dysfunction of the Rhomboids

Dysfunction occurs most often in those that are sedentary or have desk jobs where they sit long hours at work.  If no strengthening is being done and the rhomboids become weak, it causes your shoulder blades to protract (opposite of retract) due to shortening or tightening of the pectorals, your shoulders will elevate due to levator scapulae and upper trap tension and eventually trigger points and tender points will start to form in the muscle belly.

Pain referral from the rhomboids includes the upper and middle back.

rhomboids pain referral



Scapular retraction

Poor upper body act ordinarily incorporates various highlights. One is that the shoulders, and explicitly the scapulae, will, in general, become extended. This can be because of a blend of muscles maneuvering the scapulae into protraction (for example the pectoralis minor and major, and the serratus front muscles), and a shortcoming in the muscles that contradict protraction, or withdraw the scapulae (for example the center bit of the trapezius muscle, latissimus dorsi, and the rhomboid muscles).

This will regularly prompt pain in the upper back, particularly along the average outskirt of the scapulae. Exercises that reinforce muscles, similar to the rhomboids, that withdraw the scapula, will help diminish the pain and improve the upper body act.

How to Manage and Reduce Rhomboid Pain

To reduce and manage weakness and or pain in your upper back:

  1. Use a theracane and lacrosse ball to relieve any trigger or tender points in the muscle. Be sure to
  2. Release and stretch the pectorals
  3. Strengthen rhomboid muscles using the exercises shown here.
  4. Perform these activities daily until you notice a significant difference!

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