Muscle Minute Monday: Rhomboid Major
Let’s take a look at the Rhomboid Major muscle today!
The rhomboid major is a muscle located in your mid back. It originates from the spinous processes of the T2 - T5 vertebrae, or the little bony parts of the vertebrae of your mid back area. It inserts onto the medial border of your scapula inferior to the spine of the scapula, basically the bottom half of your shoulder blade.
I know it’s a little hard to see here, but this muscle is responsible for shoulder retraction or the movement you make when you pinch your shoulder blades back in together.
Rhomboid pain is usually felt under the neck, between the shoulder blades and spine. You might have a shooting pain, or spasm, or you can even have pain with breathing. I see this happen a lot with people who have poor posture especially when sitting at a computer for long periods of time, or those who sleep on their side, and even people who carry heavy bags or backpacks or kids.
There could be a few different reasons why this is causing you pain, but like I mentioned most often it’s caused by poor posture. I do however encourage you to speak to a licensed professional body worker to help you figure this out and help you alleviate this pain.
See your rhomboid major in 3D, by clicking the picture below.
Release the rhomboids
Try this upper back routine to help alleviate that annoying pain between your shoulder blades!
Rhomboid Stretch - find a comfortable seat, clasp your hands together in front of you, tuck your chin to the chest, round your spine and press the arms forward. Hold this for 30 seconds.
Chest Opener - Place a foam roller or a rolled up yoga mat (you can even used a rolled up bath towel), and lay down on it with it going the length of your spine. Rest here with your palms facing up for a minute or two or five.
Floor Angels - Sill laying on your prop, glide your arms up over your head, while keeping your wrist and elbows as flat as possible, and return to your starting position. Do this for 30 seconds
Self Massage - For this you’ll need a self massage ball (a tennis ball or lacrosse ball will work). Place the ball on the wall (for less, more controlled pressure) or on the floor (for deep pressure) in between the shoulder blades. You can lay there allowing the ball to sink into the muscle tissue or create S L O W movements with your arm. Be sure to save and share this with someone who needs this!