Rhomboid muscle. Rhomboid muscle: functions

2. Exercises on the horizontal bar. If possible, do pull-ups on the horizontal bar. This workout will perfectly work the rhomboid back muscles. An imitation of pull-ups on a horizontal bar is deadlift upper block to the chest, so if you walk in Gym, do not ignore this exercise.

3. Bent-over dumbbell rows. Lunge right foot, elbow right hand rests on the knee, in the left hand there is a dumbbell, then we begin to bend and straighten the hand in which the dumbbell is in. We repeat at least 15-20 times, then work with the other hand. The main thing is to perform the exercise so that the load is in the area of the shoulder blades.

4. Push-ups with wide arms. This exercise must be performed at a slow pace, it is important to feel the tension in the area of the rhomboid muscles. To better engage the minimus and rhomboid muscles, do a push-up and hold for 10 seconds (squeezing your shoulder blades as hard as possible).

5. Abdominal rows on the machine. This exercise will work well on the diamond-shaped, and deltoids backs.

Training the rhomboid back muscles is necessary not only for the aesthetic appearance of the body, but also for health, so be sure to work on this area and you will not have back problems!

The rhomboid muscle is located in the upper back. It consists of two parts - the major and minor rhomboid muscles - and acts as a connecting structure between the shoulder blade and the vertebrae of the upper back. Together with the trapezius muscle and the levator scapulae muscle, it connects the shoulder blades, holds them and brings them back.

The rhomboid minor muscle originates from the spinous process of the 7th cervical vertebra, the major muscle originates from the 4 upper spinous processes of the thoracic spine, and both of them are connected to the angles of the shoulder blades. What problems can arise with this muscle and how to solve them?

Overstrain of the rhomboid muscle - possible manifestations and causes of their occurrence

The main functions of the rhomboid muscles are:

stabilizing the shoulder blades and keeping them on the chest;
movement of the shoulder blades inward towards the spine;
raising the inner edge of the scapula.

Overexertion of the rhomboid muscle or its spasm can lead not only to pain in the upper back, but also to limited mobility of the shoulders and neck. Most often, the cause of such overexertion is heavy load on the arms and shoulders, for example:

raising your arms above your head (while serving in tennis or placing weights on high shelves);
wearing a heavy backpack (including on one shoulder);
rowing;
incorrect posture while working at the computer;
improper lifting technique.

If the rhomboid muscle is weakened, displacement of the shoulder blades and, as a result, stooping are observed. The fact is that the weakening of this muscle entails a whole series of muscle changes, which are called upper cross syndrome.

How to eliminate strains and spasms of the rhomboid muscle

If chronic back pain occurs, it is best to first consult a specialist, especially if it occurs pain preceded by injury to the back, neck or shoulder.

The main symptoms of rhomboid muscle strain are:

pain between the shoulder blades, which intensifies when moving the arms;
pain and tenderness in the upper back.

If the pain is too severe, your doctor will prescribe certain pain medications. You can also do massages to relieve symptoms of rhomboid muscle strain. It’s quite difficult to do this on your own, but you can use the tennis ball method:

lie down on the floor;
You can put a small pillow under your head for convenience;
place a tennis ball between the shoulder blade and the spine;
when the ball touches the stress point, you will feel it;
lie on the ball, relaxing your body as much as possible;
swing the ball over the area of the tense muscle.

Stretching and Exercises

Rhomboid stretch:

sit on a chair;
lower your head;
lean forward;
with your arms crossed, grab your opposite knees;
hold the position for 20 seconds.

Upper back stretch

stand up straight;
extend your arms in front of you;
lean forward a little;
tilt your head;
feel the muscles of your back and neck stretch;
after 30 seconds return to the IP.

Cobra pose

lie on your stomach;
legs straight, shoulder width apart;
arms along the body;
palms down;
slowly lift your upper and lower body;
raise your arms along with your body;
hold for a few seconds;
go down;
repeat 10 times;
When taking cobra pose, do not arch your neck and squeeze your buttocks.

We hope that with the help simple exercises, selected by the site, you will be able to relieve pain resulting from overstrain of the rhomboid muscle.

Rhomboid muscle, functions of which there are relatively few, is located under the trapezium. 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, shortening of the small fiber begins pectoral muscles s. 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 hands lowered. upper limbs. The weakened one will also displace the scapula, and subsequently completely 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 weaken upper area backs. 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 straightens 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 rib cage All the time he seems to be 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

You can relieve tension in the rhomboid muscle different ways. 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. One more downtime and that's enough effective exercise- bringing the shoulder blades together. It can also be performed while lying on your stomach (“boat”).

Dynamic classes

These include:

Pull-ups.
Exercises with a barbell.

Before they begin, it is necessary to bring the shoulder blades together to tighten the rhomboid muscle. IN otherwise she will simply be stretching rather than 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.

Why tidy up something that no one will ever be able to see? Guided by this wise rule, apartment owners decide, for example, not to glue wallpaper in places where cabinets should be. Or don’t clean up dust where only a hamster, forgotten by everyone and falling into despair, could get into it. With muscles, everything is a little more complicated. Even those of them that we do not have the slightest chance to see during our lifetime can play a very important role. And if you don’t develop them, then...

Where the hell did she go?
Take, for example, the rhomboid muscle, which belongs to. Do you see her? No, it’s clear that you won’t see her just like that - you don’t have eyes on the back of your head. And in the mirror? Also no? Then ask someone to find that muscle on your mighty back.

It would be better if this someone was a girl. It is, you know, very pleasant when gentle people feel your back women's fingers. What, and she couldn’t find it? But this is not surprising. The fact is that the rhomboid muscle (actually, there are two of them - small and large, but visually they form a single whole) is located just under the trapezius, so it doesn’t seem possible to find it. Of course, if you don't cut it trapezius muscle, but we will not engage in such barbarity.

It’s not visible - well, to hell with it? No matter how it is: the rhomboid muscle (or, more simply, the rhomboid) plays a very important role. It is she who is responsible for ensuring that our shoulders do not look sloping, and that our back does not bend under the weight of the past years and numerous everyday problems. That is, a developed rhomboid makes us stand up, straighten our shoulders and - ultimately - appear visually larger.

It is important? Undoubtedly! Therefore, the rhomboid muscle must be developed purposefully. The trouble is that not everyone knows how to do this, although there is absolutely nothing complicated here. In fact, in this case you can limit yourself to one single additional exercise.

Exercises to develop the rhomboid muscle

We pull, we pull... No, we can really pull it out. True, with difficulty. As you understand, the exercise in question is a traction exercise, and it is performed with a very significant weight.

Starting position: lie down on horizontal bench face down. We take heavy weights or dumbbells in our hands. The grip is parallel (need we explain what this is?) You won’t be able to straighten your arms – the height of the bench won’t be enough. Yes, and, as we will see later, it is not particularly necessary. We pull our arms towards the chest, trying to squeeze the shoulder blades together as much as possible at the top point and stay in this position for at least one second. Then we lower the weight to the ground and immediately begin a new repetition.

The whole trick of this exercise is precisely the limited range of motion. This amplitude forces you to exclude the latissimus muscles from the work as much as possible and focus specifically on the rhomboids. This is also facilitated by the fact that thrusts are performed not to the abdomen, as usual, but to the chest (approximately to the lower section of the chest).

The weight of the weight also plays an important role: it is selected so that you can freely perform five, maximum six, repetitions in a set. In total, during the workout you need to perform 4 sets of this exercise with 5-6 repetitions in each of them.

A variant of this exercise can be considered pull-downs on the lower block, which are performed with a wide parallel handle to the lower section of the chest in a limited amplitude. True, you can’t find it everywhere, and why figure out how to make something more complicated that is done very simply?

Rhomboid muscles attach to several vertebrae in the upper back and to the inner edge of the shoulder blade. The rhomboid minor is located higher and somewhat distant from the major, but to the touch both muscles are indistinguishable. Their function is to move the scapula toward the spine, promote elevation of the scapula, and hold it when needed to provide a firm support for arm movement.

The rhomboid muscle tends to weaken, especially when the pectoralis major muscle is overworked or very tight (which itself implies the presence of trigger points in it). The pectoralis minor shortens and pulls the shoulders forward and a stooped posture is formed. Following the shoulders, the head and neck move forward (Fig. 1)

Rice. 1.

As you can see, the cause of rhomboid problems, which may never occur to you, often lies in tight pectoral muscles. Trigger points shorten the pectoral muscles and they pull the shoulder blades forward. The rhomboid muscles respond by tightening, trying to hold the shoulder blades in place. They easily stretch to maximum length and contract to resist the pull of the pectoral muscles. This redundant muscle work called eccentric compression, which guarantees the formation of trigger points. (Figure 2) Trigger points in the rhomboid muscles cause a dull pain along the inner edge of the shoulder blade, which becomes more noticeable at rest.

Fig.2
https://www.youtube.com/watch?v=eqRa3s864n4&feature=youtu.be

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).

Next, the pectoralis minor muscle stops working normally. It tries to compensate for the weakness of the rhomboid muscle and shortens. The pectoralis minor muscle attaches to the coracoid process of the scapula and to the third, fourth and fifth ribs, and when it shortens, the third, fourth and fifth ribs are fixed, there is a restriction of mobility in the third, fourth and fifth vertebrae and shortening of inspiration occurs. The muscle pulls the ribs up and the chest is always as if inhaling, it is raised all the time and this causes a lot of problems.

Other muscles that cause pain at the inner edge of the scapula include the scalene, infraspinatus, latissimus muscle back, serratus anterior and levator scapulae muscles. The spinalis muscles cause pain at the same level, but closer to the spine. It is important to check for trigger points in the scalene muscles before moving on to treat all the other muscles listed. Stairs
muscles are one of the most common sources of pain along the inner edge of the shoulder blade. Without this step, massaging the rhomboids or any of the other muscles listed here will be a complete waste of time. You can verify that the rhomboid muscles are involved in the occurrence of your pain by the following symptom: when you move your shoulder, you can hear a crunching or crackling sound in these muscles.

What a nightmare and what to do now???
1) It is very difficult to correct your posture and ease the work of the rhomboid muscles if you do not first address the trigger points in the pectoral muscles. As always, a throwing ball will help you (up to 30 smooth massage movements per point):

Throwing ball+plaster+bar:

2) Next, we move on to self-massage of the diamond-shaped ones. We also perform it using a throwing ball, pressed with your back against the wall or lying on the floor (up to 30 smooth massage movements per point). On long-term chronic nodules in the rhomboid muscles, the ball will bounce.

Self-massage with a ball against the wall:

Self-massage on a roller and with a ball near the wall:

3) Stretching the pectoralis minor and pectoralis major muscles (we do stretching after we have worked the rhomboid muscles, since tension in the latter makes the muscles dense and hard, and any reduction of the shoulder blades during exercise becomes impossible (imagine that you stretched the rubber and froze it, the rubber will not return to its former state until the ice melts)), and we will need it during stretching:

with PVC pipe

near the frame

near the wall

4) And now the most important thing!!! Once you have eliminated trigger points in your rhomboids and other muscles, remember to RETRACT your shoulder blades before starting exercises to “turn on” the rhomboids. Otherwise, she will simply passively overstretch herself and not train.

Based on Claire Davis' "Trigger Points" and Kelly Starrett's "Becoming a Supple Leopard"

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