Diamond shapes - exercises, training features, anatomy. Rhomboid muscle of the back Exercises for the rhomboid muscle

The rhomboids bring the arm down from an elevated position, a movement important in kayaking, breaststroke, or the swing motion of tennis, badminton, volleyball, and handball. The same function is necessary when extending the upper limb from the starting position, for example, in cross-country skiing and crawl swimming. Scapular adduction is important in diving and discus throwing. These muscles also provide an optimal position for contraction during shoulder adduction (gymnastics) and extension (cross-country skiing). In addition, these muscles stabilize the shoulder girdle and are required in various sports, especially archery and gymnastics.

Anatomy of the rhomboid muscles

1. Minor rhomboid
2. Large diamond-shaped

The rhomboid muscle is located under the trapezius muscle between the shoulder blades, having the appearance of a rhomboid plate. It starts from the spinous processes of the four upper thoracic vertebrae. The bundles run laterally and downward, attaching to the medial edge of the scapula downward from the axis of the scapula. The rhomboid muscles are not visible because they are located deeper, that is, closer to the center of the body compared to the trapezius muscle. Function of the rhomboid muscle: partially elevates the scapula, bringing it to the midline. Contraction of the lower part rotates the scapula with its lower angle inward.

Features of training diamonds

There are about 650 muscles in our body, but for some reason we do not train all 650, but only the most important ones, those that form the basis and in the process of which the whole body is transformed. The rhomboids are just one of those muscles that do not need to be purposefully trained, since they develop passively when doing back exercises. Almost every exercise involves these muscles, and therefore you should not worry about their development - they are to some extent independent.

Exercises for rhomboids

Below are exercises that involve the rhomboid muscle.

This exercise will allow you not only to build up the mass of your back muscles, but also to “define” them.

Working muscles:

1. Diamond-shaped
2. Lat
3. Middle and lower trapezius
4. Rear delta

Sit on the seat. Take the handle in your hands and rest your feet on the stops. Knees slightly bent. The body is vertical. There is a deflection in the lower back. As you inhale, lean forward slightly with your lower back arched. As you exhale, pull the handle toward your lower abdomen, returning your torso to an upright position.

Important details:

During the exercise, you should actively move your shoulders back and squeeze your shoulder blades together as much as possible. The elbows go along the sides along the body. It is with this technique that the muscles of the upper and lower back will work as much as possible.

This exercise imitates pull-ups on a horizontal bar and will allow you to effectively work out the latissimus muscle and use the rhomboid muscle.

Working muscles:

1. Lower trapezius
2. Rear delta
3. Diamond-shaped
4. Latissimus

Exercise technique:

Take the handle of the exercise machine with a straight wide grip and sit on the seat. As you exhale, pull the handle toward your upper chest, slightly tilting your torso back. As you inhale, return to the starting position.

Important details:

As you row, push your chest out to meet the movement of the handle. The shoulders should move back and down, the shoulder blades should be brought together. Pay very close attention to the technique so that exactly the muscles that are supposed to work, namely the back muscles.

3. Pull-ups on the horizontal bar with a straight wide grip

An excellent exercise for training the rhomboid muscle on any sports field.

Working muscles:

1. Rear delta
2. Diamond-shaped
3. Lower trapezius
4. Latissimus

Exercise technique:

Grasp the bar with an overhand grip, much wider than shoulder width. Without straining your biceps and squeezing your shoulder blades, pull yourself up, trying to touch the bar with your upper chest. Pause a little at the top and return to the starting position.

Important details:

When pulling up, bend your back and look straight up.

One of the most effective exercises for pumping the latissimus muscle and engaging the rhomboid muscle.

Working muscles:

1. Trapezoidal
2. Diamond-shaped
3. Latissimus
4. Rear delta

Exercise technique:

Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Bend your legs slightly and lean your torso forward. The tilt should be significant, with the torso almost parallel to the floor. Arms straight. There is a deflection in the lower back. Inhale, and as you exhale, powerfully, while remaining bent over, pull the barbell until it touches your lower abdomen. As you inhale, slowly return to the starting position.

Important details:

At the top of the movement, move your elbows and shoulders back as far as possible and bring your shoulder blades together.

Options:

The T-bar row is almost identical to the bent-over barbell row, except that one end of the bar is attached to the floor or frame of the machine. As a result, it is possible to achieve less harmful tension in the lower region of the spine.

An excellent basic exercise for developing the central and upper back.

Working muscles:

1. Latissimus
2. Diamond-shaped
3. Trapezoidal
4. Rear delta
5. Biceps

Exercise technique:

Place your left knee on the bench. Then bend over and place your hand on it. The body is almost parallel to the floor. There is a deflection in the lower back. The right foot is on the floor. With your right hand, hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to the starting position.

Important details:

Try to perform the movement using your back muscles, not your arms. To do this, raise your elbow high and do not move it too far to the side. Keep your back horizontal and don't round it. Don't rotate at the waist. It is in this position of the body that the back muscles are maximally used.

6. Abdominal thrust while sitting on a machine

Abdominal rows on a machine combine well the strength load with the safety of the workout.

Working muscles:

1. Rear delta
2. Trapezoidal
3. Diamond-shaped
4. Latissimus

Exercise technique:

Sit on the seat of the exercise machine and rest your feet on the supports. As you exhale, pull the handles of the exercise machine towards your stomach, straightening your chest and moving your elbows back. As you inhale, slowly return to the starting position.

Important details:

Do not use inertial force. Movements should be slow and controlled.

Rhomboid muscle, functions of which there are relatively few, is located under the trapezoid. It connects the shoulder blades to each other and to the vertebrae.

general characteristics

As mentioned above, the functions of the muscle are few. However, the tasks it performs are of great importance. In particular, the back is responsible for correct posture. It is one of the key structures that stabilize the scapula. It begins at the spinous processes of the upper vertebrae of the thoracic and lower cervical spine.

Anatomy

The fibers are divided into two sections. Rhomboid minor muscle arises from the spinous process in the sixth cervical vertebra. The fibers extend to the inner corner of the shoulder blades, from top to bottom. Rhomboid major muscle starts from the thoracic vertebrae. The fibers arise from the 1-5 spinous processes and also go to the angle of the scapula.

Problems

Rhomboid muscle predisposed to weakness, usually on both sides at once. In such cases, the shoulders shift forward, resulting in stooping. When the fibers are weak, the pectoralis minor muscle begins to shorten. This allows for even greater shoulder displacement. The pectoral muscle in a shortened state can put pressure on the neurovascular bundle. Because of this, there is a feeling of goosebumps in the hands. Another sign of shortening is the rotation of the hands with the back area forward in a standing position with the upper limbs lowered. A weakened one will also displace the scapula, and subsequently the entire shoulder girdle. Following it, the neck and head will move forward, since the extensor muscle is the first to attach to the upper vertebrae of the thoracic region. Due to muscle weakness, it cannot function normally.

Prerequisites

Rhomboid muscle susceptible to weakness, especially in cases where there is overwork/strain of the pectoral muscles. This problem often occurs among bodybuilders. The pectoral muscles have a beautiful relief, but when they are overworked, the muscles of the upper back weaken. As a result, many bodybuilders walk with a slouch. The force of the overloaded pectoral muscle pulls the shoulders forward, and the progressive tension of the rhomboid fibers is weakened. As a result, pain areas appear. Any job that involves bending forward is at risk.

Specifics of activity disorders

In some cases, one part of the muscle becomes weak. In such a situation, another department takes on double the workload. Trying to compensate for the incapacity of the other part, the fibers try to hold the scapula. As a result, it shortens and pain begins. Most often it weakens completely. Being in an uncomfortable position, a person tries to straighten up. But he does this not due to the work of the extensors that fix the scapula. The back is straightened due to the activity of the muscles in the back area. As a result, hyperlordosis develops. It represents a strong lumbar deflection.

Consequences

As a result of disturbances in the activity of the rhomboid muscle, the pectoral muscles suffer. It begins to shorten. It is worth saying that the pectoralis minor muscle is fixed on the coracoid process of the scapula and 3-5 ribs. If its operation is disrupted, many problems arise. First of all, the pectoral muscle is a respiratory muscle. Due to its shortening, 3-5 ribs are fixed, the mobility of 3-5 vertebrae becomes limited. As a result, the duration of inspiration decreases. The muscle pulls the ribs up. Because of this, the chest is always in a state of inhalation. The rhomboid muscle is responsible for exhalation. The complex set of changes associated with stooping is called upper cross syndrome.

Diagnostics

When muscle activity is disrupted, pain occurs. They are localized in the area of ​​the scapula, along its inner edge. However, pain does not always occur when moving. It can often be felt at rest. It is worth noting that more than one rhomboid muscle is involved in the formation of pain. However, to feel it, it is necessary to eliminate stress points in the infraspinatus, trapezius fibers and the structure responsible for raising the shoulder blades. If crunching, clicking, or pain occurs when the latter move, this may indicate a malfunction of the rhomboid muscle. An accurate diagnosis must be made by a doctor. Experts do not recommend delaying visiting a doctor.

Static exercises

There are many ways to relieve tension in the rhomboid muscle. The simplest of them is as follows. You need to lie on the floor on your back, placing a ball between your spine and shoulder blade. For greater comfort, you can place a thin pillow under your head. The area where the ball should be located is determined by how painful it is when pressed. It is recommended to completely relax and breathe deeply. You can do another exercise. To do this, sit on a chair, lean forward and lower your head. Your arms should be crossed so that you can clasp your opposite knees. Within 20 sec. should be in this position. Another simple and quite effective exercise is to bring your shoulder blades together. It can also be performed while lying on your stomach (“boat”).

Dynamic classes

These include:

1. Pull-ups.
2. Exercises with a barbell.

Before they begin, it is necessary to bring the shoulder blades together to tighten the rhomboid muscle. Otherwise, she will simply be stretching and not exercising.

Conclusion

There are about 650 muscles in the human body. However, usually only the most important ones, which form the basis of the body, are trained. The rhomboid muscle is one of the key muscle structures. However, there is no need to carry out targeted training. When performing back exercises, the muscle will develop in any case. Almost every complex involves its use. Therefore, there is no need to worry particularly about the development of the rhomboid muscle. If pain occurs, you should visit a doctor.

Anatomy.

The rhomboid muscle is located under the trapezius and connects the shoulder blade to the vertebrae of the upper back. Together with the middle fibers of the trapezius muscle, the rhomboid muscle connects the shoulder blades. It also elevates the scapula along with the levator scapulae muscle. Consequently, the rhomboid muscle holds the shoulder blades, bringing the shoulder blades together behind.

One of the muscles responsible for beautiful posture is the rhomboid muscle. This is one of the most important muscles that stabilize the scapula at the back. The rhomboid muscle runs from the spinous processes of the upper thoracic vertebrae to the inner corner of the scapula, in the direction from top to bottom (from the vertebrae to the scapula). In addition, it is divided into two parts: the rhomboid minor muscle and the rhomboid major muscle. The minor begins from the spinous process of the sixth cervical vertebra. The rhomboid major muscle runs from the first to fifth spinous process of the thoracic spine to the corner of the scapula.

Problem.

The muscle is prone to weakness, usually on both sides. In this case, the shoulders shift forward and a slouched posture is formed. Antagonist muscle: The pectoralis minor muscle, if the rhomboid muscle is weak, will shorten. Which will further increase the forward displacement of the shoulders. A shortened pectoralis minor muscle can put pressure on the neurovascular bundle, which will lead to goosebumps in the arms.

Also the second sign of its shortening: turning the hand with the back side forward (if you lower your arms down while standing). Having weakened, the rhomboid muscle moves both the scapula and the entire shoulder girdle forward, which causes shortening of the pectoralis minor muscle. Following the shoulders, the head and neck move forward, since the long extensor of the neck is attached in the same way as the rhomboid muscle to the upper thoracic vertebrae. And with weakness of the rhomboid muscle, their fixation and displacement occurs, and the long extensor of the neck cannot function normally.

The rhomboid muscle tends to weaken, especially when the pectoralis major muscle on the front of the chest is overworked or very tight. The pectoralis major muscle is a muscle in the chest that gives this part of the body a beautiful appearance. Many weightlifters and bodybuilders overwork the pectoral muscles and end up with a slouched figure. The force of an overworked pectoral muscle pulls the shoulders forward, and the consistent loading of the rhomboid muscle weakens them and develops pain areas. Any type of work that requires you to lean forward with rounded shoulders puts the rhomboid muscle at risk of developing stress points.

This muscle, which is responsible for ensuring beautiful and even posture, is very often weak. It happens that either the rhomboid minor or the rhomboid major muscle weakens. Then, the remaining functional muscle takes on a double load and tries to compensate for this, tries to hold the shoulder blade alone and, therefore, begins to shorten and hurt. But most often, weakness of the entire rhomboid muscle occurs at the same time. It is with weakness of the rhomboid muscle that stooping occurs, because it holds the shoulder blade behind.


Being in such an uncomfortable position, a person wants to straighten up. But he begins to straighten not due to the fact that his extensors, which fix the scapula at the back, begin to work. It straightens due to the fact that it excessively strains the extensor of the back in the lumbar region. At the same time, he develops hyperlordosis (too much arching in the lower back). Pain in the lower back during gymnastics appears precisely because, trying to stand up straight, the gymnastics cannot straighten the thoracic spine and does this by putting effort in the lower back.

Next, the pectoralis minor muscle stops working normally. It tries to compensate for the weakness of the rhomboid muscle and shortens. Since the pectoralis minor muscle attaches to the coracoid process of the scapula and to the third, fourth and fifth ribs, this causes a lot of problems.

The fact is that it is a respiratory muscle. And due to the fact that it shortens and the third, fourth and fifth ribs are fixed, there is a restriction of mobility in the third, fourth and fifth vertebrae and a shortening of inhalation occurs. The muscle pulls the ribs up and the chest is always as if inhaling, it is raised all the time. And the rhomboid muscle is the muscle of exhalation, it contracts as you exhale, and during exhalation the scapula moves closer to the spine.

A complex set of muscle changes during stooping is called upper cross syndrome.

Diagnostics.

The pain that occurs in the muscle is felt along the inner edge of the shoulder blade. It does not depend on movement - it can be felt during rest. Not only the rhomboid muscle is involved in the structure of pain. But you will only feel its involvement when you eliminate tension points in the trapezius muscle, the levator scapulae muscle, and the infraspinatus muscle. If you hear a clicking or crunching sound when you move your shoulder blades, or feel pain in your upper lower back, there may be pressure points in the rhomboid muscle as well.

Stretching and static exercises.

1. The easiest way to relieve tension points in this muscle is to lie on the floor and place a ball between your shoulder blade and spine. You may need to rest your head on a thin pillow for comfort. You will understand where to place the ball when you lie on it and experience pain from pressing on the tension point. As you lie on the floor, allow your body to relax and breathe deeply. Your body's gravity and the compression of the ball will do all the work to relax the muscle.

2. Stretch: Sit on a chair, lean forward and lower your head. Cross your arms to grab your opposite knees. Hold this position for 20 seconds. You can also practice lateral twists of the thoracic spine, they also involve the rhomboid.


3. Mixing. One of the simplest and most effective exercises for bringing the rhomboid muscle into a healthier state is to bring the shoulder blades together. You can do shoulder blade retraction on your stomach (Boat exercise) + our favorite plank.
The “Warrior Pose” asana helps a lot.

Dynamic exercises.

There are about 650 muscles in our body, but for some reason we do not train all 650, but only the most important ones, those that form the basis and in the process of which the whole body is transformed. The rhomboids are just one of those muscles that do not need to be purposefully trained, since they develop passively when doing back exercises. Almost every exercise involves these muscles, and therefore you should not worry about their development - they are to some extent independent.

The most important thing is to squeeze your shoulder blades together before starting the exercise to tighten the rhomboid muscle. Otherwise, she will simply passively overstretch herself and not train.

Dips

Deadlift

Bent-up barbell row

Upper block pull

Pull-ups.

Pain in the neck and shoulders very often indicates a lack of tone in the back muscles, in particular the rhomboids and extensors of the spine: the head and neck seem to hang on the thoracic region and excessively strain the already tired muscles and tendons with their weight. Many hours of being in uncomfortable positions associated with the specifics of IT workers, beauty salon masters and accountants) causes people to suffer by the end of the day from an unbearable feeling of discomfort and burning between the shoulder blades, in the neck and numbness in the fingers. These are signals that it’s time to take care of your body in order to avoid health problems in the future.

Location and movements performed

The rhomboids are essentially made up of two parts: the rhomboids minor and the rhomboids major. The minor rhomboid originates from the sixth cervical vertebra, then connects with the major rhomboid, which comes from the 1st-5th thoracic vertebrae, and together they are attached to the inner edge of the shoulder blades.

These muscles are located under the trapezius muscle, and thanks to them the shoulder blades move inward and downward. It is impossible to separate them from each other by touch, and by sensation too. Therefore, in everyday life they are often considered one rhomboid muscle.

Slouching is the first sign of passive rhomboid muscles

Dropped shoulders with inward rotation, sunken chest and protruding shoulder blades are characteristic signs of overstretched rhomboid back muscles and, as a result, shortened pectoral muscles, which are antagonist muscles. A person with a sedentary, sedentary lifestyle has just such a look, and this is a direct path to the occurrence of osteochondrosis of the thoracic spine and problems with the cardiovascular system, which will lead to even greater health problems.

The second risk zone is people who tend to have complexes because of their high stature: they deliberately slouch in order to visually appear shorter and be “like everyone else”; shy girls also do this during puberty, when the mammary gland begins to actively grow and increase in size . Due to the chronic contraction of the muscles of the sternum and the constantly tightly stretched rhomboid muscles, a spasm occurs; the body remembers this position as natural and after five years, even with a strong desire, it can no longer take the normal form given by nature. Then it’s time to go to a yoga class and re-teach the body to be free and elastic.

For many taking their first steps in yoga, the concept of “move the shoulder blades” or “lower the shoulder blades down” is completely incomprehensible: the body has forgotten how to do this, and there is only convulsive twitching of the shoulders and body.

How to use the blades?

In order for the muscles of the interscapular zone to contract, you need to lift the sternum up, synchronously with the movement of the shoulder blades down, simultaneously directing them inward towards each other - this will be the activation of the rhomboid muscles of the back, which will entail awareness of the work of the deep muscles and tendons. Initially, such movements performed simultaneously will be difficult, especially if a person spends too long time sitting at a table or driving a car - at such moments the interscapular zone dozes and gradually overstretches, giving the “green light” to kyphosis.

To help the shoulder blades move, you need to pull the shoulder joints back behind the back, thus stretching the pectoral muscles, which will allow the rhomboids to contract further.

Asanas to activate the interscapular area

The most optimal poses for working the area of ​​the shoulder blades, shoulder girdle and rhomboid muscles are asanas that involve stretching the antagonist muscles, the pectoral muscles in this case, and the small intercostal muscles in the front of the chest.

• Purvottanasana and its simplified version Chatus Pada Pitham (table pose), these also include the half-bridge pose and Prasarita Padathanasana S. All these positions directly and very powerfully affect the thoracic region, while teaching them to contract the back muscles, in particular those that control the shoulder blades and shoulder belt

• Also, the interscapular area is well affected by twisting: Parivrita Parshvakonasana, Marichiasana C and Ardho Matsyendrasana. Due to the opening, the pectoral muscles are stretched, which relieves excess tension in the area of ​​the shoulder blades and nearby muscles. And due to the rotation of the thoracic spine, this process becomes deeper and more effective.
• To relieve excessive fatigue from the upper back, shoulder blades and neck, stretching is used in a lying position: the best of them are Lappasanas A, B and C, named after Andrey Lappa, the Ukrainian yogi who introduced them into active use. All kinds of joint movements of the arms in various amplitudes and directions of movement, as well as rotations of the neck and wave-like movements of the spine, have also proven themselves well.

Note for bodybuilders and workout enthusiasts

It is extremely important for these athletes to pay more attention to stretching the pumped pectoral and rhomboid muscles, because beauty is good, but health is much more important, and what is effective now, in five years can result in great difficulties with the spine and clogged muscles in which blood circulation is impaired and proper lymph flow.

Incorrect posture can sometimes cause quite painful sensations in a person. Regular, prolonged exposure to incorrect body position can cause pain in almost any area of ​​the back. If a person strongly strains the muscles of the torso and does not take any measures to relax them, then in the end it is the back muscles that suffer first.

Pain between the shoulder blades in case of overstrain of the torso muscles is felt in the rhomboid muscle. This is due to her weakness. In order for the rhomboid muscle not to cause problems to a person, it is necessary to regularly maintain its tone - namely, to stretch and strengthen the muscle tissue between the shoulder blades.

The rhomboid muscle is located directly under the trapezius and is the connecting bridge between the scapula and the spine in the upper torso. It also takes part in connecting both shoulder blades to each other, along with the trapezius muscle. The rhomboid muscle is also responsible for raising the shoulder blades, holding them in a fixed position and connecting them to each other.

This back muscle is the curator of beautiful, correct posture. This is the main muscle that gives the shoulder blades a stable position at the back. This muscle tissue originates from the branches of the thoracic vertebrae of the upper part of the sternum and runs all the way to the lower angle of the shoulder blades, when viewed from top to bottom. The anatomy of the rhomboid muscle tissue suggests its small and large varieties.

Table No. 1. Varieties of the rhomboid back muscle.

Name	Description
Rhomboid major muscle	Its appearance is similar to a rhombus and is located under the trapezius muscle; the boundaries of its location are precisely the shoulder blades of the body. This type of rhomboid muscle starts from the first four vertebrae of the chest. Muscle tissue is attached to the side of these vertebrae, extending downward vertically to the spinal axis. On the other hand, the rhomboid major muscle is attached to the middle edge of the scapula and to its lower corner.
Rhomboid minor muscle	It also has a diamond-shaped appearance and is located under the trapezius muscle. But small muscle tissue originates from the last cervical and first thoracic vertebrae. It is attached to the scapula similarly to the rhomboid major muscle, that is, to the middle and angular lower part of the scapula.

Functional properties of the rhomboid muscle

The rhomboid muscles of the back allow the arms to move downward from an upright position. Such movements are often used by athletes involved in tennis, swimming (swimming technique - breaststroke), volleyball or handball. This muscle function is needed when extending the arms from the initial position, for example, when swimming crawl. In addition, the rhomboid back muscles provide stability to the shoulder part of the torso, and therefore play a huge role in sports such as artistic gymnastics or various types of shooting.

Causes of pain

Excessive stress on the rhomboid back muscle can lead to malfunction. This phenomenon may be accompanied by spasms and pain of varying intensity. In addition, excessive tension in muscle tissue can lead to limitation of motor functions of the shoulder region and cervical region of the body.

Overload of the rhomboid muscle is often caused by excessive physical stress on the upper limbs and shoulder area, namely:

• upward movements of the arms directly above the head. These can be loads when a person places something heavy on a surface high from the floor, or when serving in tennis;
• constantly wearing a heavy backpack or bag on one shoulder;
• movements during rowing;
• lifting heavy objects using improper technique.

As a result, the rhomboid muscle, which is constantly in good shape, weakens, which entails a change in the location of the shoulder blades. This occurs due to a series of muscle changes called upper crossover syndrome.

Another problem with the rhomboid muscles is overstretching them. This occurs as a result of the shoulder part of the back being constantly lowered. A clear result of this process in the back muscle tissue is stooping. Here there is strong passivity of the rhomboid muscle. In addition, when the back muscles are stretched, there is also a process of shortening of the pectoral muscles opposite in location. Often this process of muscle tissue deformation can be observed in people who lead a sedentary lifestyle. And this often leads to even greater negative consequences in the form of osteochondrosis or cardiovascular diseases.

Also, a large stretch of the rhomboid muscle can be observed in people with tall stature. Sometimes, due to their internal complexes, they try to look shorter, and for this they constantly slouch, which ultimately leads to problems with the back muscles. A constantly bent position of the torso, namely the tension of the rhomboid muscles, provokes muscle spasm. The body, being regularly in a half-bent state, remembers it as natural, and over time it is no longer possible to straighten up.

Problems with the rhomboid back muscle

Weakening of the rhomboid muscle often occurs on both sides. In this case, the shoulders move forward and they become displaced, which results in the formation of a stoop. The opposite chest muscle undergoes a shortening process. And this, in turn, leads to compression of the blood vessels and nerves in this area, resulting in the appearance of pins and needles in the upper extremities. Another sign of shortening of the pectoral muscle is the incorrect position of the hands when they are freely lowered down. Visually, the hands will be turned with the outer side forward, and not to the side when viewed from the front.

A weak rhomboid muscle moves the scapula and the entire shoulder region forward, and this leads to shortening of the sternum muscles. In addition, after the shoulder part of the back is displaced, the patient’s neck and head take on an incorrect position. They also tend to move forward. This is due to the anatomical location of the cervical spine, which, like the rhomboid muscle, is attached to the upper part of the thoracic vertebrae. And in case of dysfunction of the rhomboid muscle, the extensor mechanism of the cervical spine begins to work incorrectly.

Often, weakening of the rhomboid muscle occurs due to overstrain of the pectoralis major muscle. It visually gives the human body an aesthetically attractive appearance. Therefore, when pumping this muscle, athletes often overload it, and end up with a stooped posture and a hunched figure. This occurs due to the fact that the overstrained pectoral muscle pulls the entire shoulder part of the back forward, and the rhomboid muscle of the back weakens, and pain begins to progress in it. Therefore, any human activity associated with bending forward and parallel bending of the shoulders leads to a weakening of the rhomboid muscle of the back and the appearance of pain in this area of ​​the back.

The rhomboid back muscle is entirely responsible for the formation of beautiful posture, and its weakening disrupts this process. Often, weakening of the rhomboid major and minor muscle tissues leads to overload of the remaining working muscle, which doubles its load. In this case, the remaining healthy muscle tries to replace the work of the weakened ones, that is, to hold the shoulder blades and maintain their working functions. This leads to shortening and pain. But the largest percentage of cases is when the entire group of rhomboid muscles as a whole weakens, which leads to a stooped figure.

Being in a state of hunched back, a person wants to straighten his shoulders. Only this process, with weakened rhomboid muscles, occurs not due to the functioning of the extensors between the shoulder blades, but due to the lumbar muscles. This creates an excessive deflection in the lumbar area, which leads to pain in this area of ​​the back. Therefore, in order to straighten up, the body does not use the problematic rhomboid muscle, but the healthy lumbar muscle.

Weakened rhomboid muscles can also lead to problems in the pectoralis minor muscle, as it tries to compensate for the work of the former. This leads to shortening of the sternum muscles. And this in turn leads to a number of breathing problems. Due to the fact that the pectoral muscle becomes shorter, improper fixation of the ribs occurs, which leads to limitation of motor functions, starting from the third to the fifth vertebrae of the body. The result of this process is a short breath, and this already leads to problems in the respiratory system of the body.

Diagnosis of disorders in the rhomboid muscle

Problems with the rhomboid muscle can be identified by pain that occurs in the shoulder blade area. The pain does not depend on the intensity of movement and can be felt by the patient even during rest, when the person is in a horizontal position. Painful sensations do not have a clear localization specifically in the rhomboid muscle - they are also felt in the muscles that compensate for the work of weakened muscle tissue. And as is already known, these muscles are the tissues of the lumbar back. That is why if a patient feels pain not only between the shoulder blades, but also in the lower back, experts do not rule out that the source of pain is the rhomboid muscle. To be sure of this, the patient must undergo appropriate examination to make an accurate diagnosis.

Treatment of rhomboid muscles

• Complete physical rest of the back muscles tends to reduce pain, because constant tense movements of the rhomboid muscle only increase pain.
• Applying ice during the first days of pain has a beneficial effect on the subsidence of pain. To do this, you need to take a sufficient number of pieces of ice, crush them and fill a plastic bag with them. When the ice pack is ready, you need to lower it to the floor, and the patient should take a horizontal position so that the ice pack is in the upper torso area. This procedure is recommended to be used every five hours, and the time a person lies on ice should not exceed twenty minutes.

• Heat treatment also gives good results in the fight against back pain. The main thing is that procedures using heat last no more than half an hour and are not used immediately before bedtime.
• Medicines are used in cases where pain is accompanied by inflammatory processes in the tissues of the rhomboid muscles. Their use is possible only after consultation with a doctor. Long-term use of medications is unacceptable due to their negative side effects.
• prescribed to patients with dysfunction of the rhomboid muscle, which has a long-term pain syndrome.

• stretching exercises have a high percentage of effectiveness in treating the rhomboid muscles. Thanks to this stretching of the muscle tissue, its activity is normalized, and the strength and flexibility of the rhomboid muscle increases, which further helps prevent its damage.

The period of relief from pain and restoration of function of the rhomboid muscles completely depends on the severity and duration of the disease, as well as on the age of the patient and his general physical condition. Treatment of the disease at the initial stage of its development will require only a few weeks, and more severe and advanced cases must be treated for several months.

Video - Treatment of the rhomboid muscle from the point of view of acupuncture

Physical exercises to strengthen the rhomboid muscles

A positive feature of the rhomboid muscles is that they do not need to be trained as a separate group of muscle tissue, because they develop during physical activity on the entire back at the same time. Simply put, the rhomboid muscle will be stronger if the patient engages in even general back exercises. Below are the basic exercises to strengthen the back, as a result of which its component in the form of the rhomboid muscle will be restored and, over time, the pain in the upper part of the body will go away.

• To relieve pain and tension in the rhomboid muscle, you need to take a ball and position your body on the floor so that it is between the shoulder blade and the spine. The size of the ball for this exercise should correspond to the individual physique of the patient. Having placed the ball at the desired pain point, you need to completely relax the muscles of the whole body and lie there for several minutes. Next, do the same procedure for the second blade.
• You need to stretch your back muscles as follows. The patient sits on a chair and leans forward with his head bowed. Then the arms are crossed and the opposite knees are intercepted, that is, the patient takes the left knee with his right hand, and the right knee with his left. You need to stay in this position for up to thirty seconds.
• One of the effective physical exercises aimed at strengthening the rhomboid muscles is the boat and plank. With these exercises, both shoulder blades move towards each other, which contributes to the development of the problem area between the shoulder blades.
• A very simple exercise is the banal squeezing of the shoulder blades. The main thing is to do it correctly. To do this, the patient must stand up straight and straighten his back, while slightly lowering his chin. Then you need to move your shoulder blades back a little and fix the rhomboid muscle in tension for a few seconds. The procedure must be repeated at least nine times, two to three times a day.
• The exercise, which is recommended to be performed three times a week, is intermediate in nature and consists of the following: the patient lies on the floor, stretches his arms along the body and tries to bring the shoulder blades together, while simultaneously lifting the chest from the floor. During the exercise, you need to keep your neck as straight as possible. Having reached the final possible point when bringing the shoulder blades together, you need to fixate there for a couple of seconds, and then return to the starting position and relax. You need to do several approaches 10 times.
• It is recommended to perform exercises with a projectile no more than three times a week. It is performed from a sitting position on your knees, while your back should be straight. Next, grasping the projectile with his hands, the patient must slowly pull them back, while bringing his shoulder blades together. The position must be fixed for a few seconds and then returned to the starting point. It is recommended to perform two or three approaches ten times.

Physical exercises in the gym to strengthen the rhomboid muscle

1. Movement of the block from the floor to the lower back from a sitting position. This exercise helps to significantly strengthen all back muscles as a whole. Sit on the simulator and take the handle of the projectile in your hands, while resting your feet on the special racks. In this position, the knees are bent and the body is vertical to the floor. The position of the lower back becomes similar to a deflection. Now you need to take a deep breath, and as you exhale, pull the handle of the exercise machine towards you all the way to your lower abdomen and return your body to a vertical position. For the greatest effect, it is necessary to bring the shoulder blades as close as possible to each other during the exercise.
2. Movement of the block to the chest. This exercise is analogous to pull-ups on a horizontal bar, which allows you to make maximum use of the rhomboid back muscle. To perform this exercise, take the handle of the machine and sit on a special seat. Then, as you exhale, pull the block towards you to the point of the upper part of the sternum, slightly tilting your body back. As you inhale, you need to return to the starting point. While pulling the projectile towards you, move your chest towards the handle, and bring your shoulders behind you as much as possible.
3. Pull-ups on the horizontal bar involve many back muscles, which is very effective for strengthening the rhomboid muscle, which is involved along with the rest. To perform this exercise, you need to grab the bar so that your hands are much wider than the ends of the shoulder part of the body. Next, you need to pull yourself up, trying to get your chest to touch the bar of the horizontal bar. Having achieved your goal, you need to return to the starting point. When pulling up, your back should arch slightly and your head should look up.
4. The bent over movement with a dumbbell is good for strengthening the central and upper torso. To perform this exercise, you need to place your left kneecap on a bench or any support, and then rest your hand there, with your torso positioned almost parallel to the floor. In this pose, a deflection of the lumbar back is formed, and the right leg stands on the floor. Next, with your right hand, as you exhale, pull the projectile to the lower abdomen, and while inhaling, return to the starting point. For greater effect, you should try to perform the exercise using your back muscles, not your arms.
5. The movement of the block to the stomach occurs on the simulator from a sitting position. The load is pulled as you exhale. At this moment, you need to straighten your chest and point your elbows back. As you inhale, we return to the starting point. The main thing with this exercise is that the movements are smooth, without sudden lunges.
6. Exercise with a barbell. You need to grab the barbell with your hands, wider than your shoulders, and lean forward slightly with your legs bent. As you inhale, reach the barbell to your lower abdomen, and as you exhale, return to the original position.

For athletes who train muscles professionally, for example, bodybuilders, it is necessary to devote as much time as possible to stretching exercises for the back muscles in order not to overload them, as well as to prevent problems with the rhomboid muscles, since such people are most susceptible to such pathologies.

Let's sum it up

The rhomboid muscle of the back performs the most important functions, therefore, if pathologies concerning it occur, a person loses the opportunity to live fully. For this reason, it is necessary to get rid of the causes of diseases as early as possible. This will be helped by physical exercise and the simultaneous use of medications that will help relieve pain and muscle tension. If the treatment is carried out correctly, under the supervision of a specialist, then you will be able to forget about pain and problems with movement forever.