Rhomboid is a back or upper back muscles group that everyone ignores when we do many exercises in the gym like dumbbell press, chest exercise, pulls downs, etc. The rhomboid major originates from the second through fifth thoracic vertebrae and inserts into the medial scapular border of the scapula just below the insertion of the minor. Your rhomboids are the unsung hero of back development. Injury. See: illus. Philadelphia, PA:. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. Begin this. Rhomboid Squeeze by Heather G. Which is more shoulder abduction degrees for the mid-arm squeeze and finish. B. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Your rhomboids are the unsung hero of back development. Hold for a count of two. This very. ) requires no step or tubing. Sit straight with your arms on your sides. -Lay on your side with knees bent at 45 degrees. Lie down on your stomach on a mat or bench with your forehead resting down. Table of Contents. A strong back will help prevent slouching. Put your arms by your sides and stand with your feet shoulder-width apart. 2. b) Squeeze your shoulder blades together at the top of the rep. Rhomboid Muscle Strain or Spasm self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the ball, and gently rolling the ball against your rhom- boid muscles. Repeat. Rhomboids Stretch. Pause, then slowly lower your arm back to the starting position. This is a great exercise to perform if you have been sitting for the majority of the day. Sakit punggung atas akibat masalah pada otot rhomboid dirasakan di bawah leher, di antara bilah bahu dan tulang belakang. 2. Create flashcards for FREE and quiz yourself with an interactive flipper. It can help your muscles and tendons recover and become less tight and painful if your shoulder crepitus. Cue #3. In order to activate the rhomboids more specifically, squeeze the shoulder blades together at the top of the movement and hold for an extra second. Squeeze your shoulder blades back and together, and pull your elbows su. May follow with bow pose. Cramping is normal if you're not used to this. Rhomboid. Pushups. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture,. 54 views, 4 likes, 0 loves, 3 comments, 0 shares, Facebook Watch Videos from Gus Martin Personal Training: Back to the chin up bars being closed, so we. the key with this. The Anatomy Of The Rhomboids. Return to the starting position and relax. exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. Cardio HIIT/Bicep/Back/Core Circuits is 58:30 minutes long; 8:30 minute warm up and 2:45 minute stretch. Neck Extension (Reverse Chicken Peck) – Bar Squat. The. Rhomboids comprise two muscles that include the rhomboid minor and the rhomboid major. Option 2 – One arm row. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. The rhomboid was classified by Janda as a fast-twitch muscle or what he called a "phasic muscle. This is the ability to move the arms from by your sides to above your head. While you About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Squeeze your shoulder blades together in the shortened position. More training advice can be found on our website, as well as and event finder, free personal training and much more. After a minute, push hard into the wall and raise your arm laterally, spreading your. Rhomboids: Two rhomboid muscles stretch from the top of your spine (at the base of your neck) to your scapula. 4. Scapular retraction involves moving the scapula bones backward and inward, like you are trying to squeeze an object between them. Rhomboid stretch: Stretch your arms out in front of you, placing one hand on top of the other, reaching forwards slowly. Some of the causes include: trauma. Free Online Library: Shape up South Wales: Exercise of the Day --Rhomboid Squeeze. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. Their purpose is to move the shoulder blades toward the spine while maintaining shoulder posture and also to help raise the shoulder blades. Lie flat on your stomach on a mat or bench. The rhomboid muscles in your upper back connect the inner edges of your shoulder blades to your spine. A rhomboid is also a plane figure. Reload page. Band Pull-Aparts. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Gently squeeze your shoulder blades together and move your elbows and hands backward. . Symptoms include neck and back. Having a posture with rounded shoulders. Increase the rhomboids of the anchor arm’s stretch by reaching across with the other hand. save. Travelling Rows - NEDRUDA 62. It's a hybrid that directly pulls in the direction of the rhomboid fibers. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Upper trapezius. As a whole, the muscles resemble a rhomboid (hence the name). Aim to feel a stretch on the upper side of your torso. The angles present are also oblique. Related: Building the Complete Yoke. The rhomboids are beneath the traps and stretch form the spine to the medial region of the scapula. With the inhalation we think long the spine, which initiates the. Shoulder blade. Your rotator cuff is more active in the 30-60 degree zone. You can also try these exercises on a wall with your hands facing up. 1 published by RelayHealth. These five exercises help strengthen the rhomboid muscles and improve your posture. What is a shoulder squeeze? Raise your arms to shoulder height,. The terms rhomboid and parallelogram are often erroneously conflated with each other (i. Prone Hip Extension. Common causes include a hunched over posture, often an effect of repetitive tasks, such as computer use and office work. It inserts at the scapula's medial border near the base of the spine of the scapula. Takeaway Rhomboid pain is felt under the neck between the shoulder blades and spine. What exercises work the rhomboids? December 13, 2022 by. Flare your elbows and squeeze your shoulder blades together at the end of each rep. The higher you pull, the harder you should squeeze. Rhomboid squeeze. Squeeze your shoulders and traps as much as you can. 5 views, 0 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Tanner Lee: STOP SCROLLING!!!! 勞 One of my favorites. However, the effects of a strength training program using elastic resistance exercises to the explosive power and spike speed, which are very important elements for successful volleyball practice, has not been clearly demonstrated. I have a lot of medicine balls so I used several different weights if I felt the exercise needed. . Summit Medical Group also suggests rhomboid spasm exercises, such as: Move 3: Pectoralis Stretch. Grinding and clicking in a joint is often referred to as crepitus. Lift your right hand up and over your head, resting your hand on your left cheekbone. Innervation to both the rhomboid major and minor is provided by the dorsal scapular nerve. Rhomboid stretch. Check out fuelled-by. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. It really can be done. Purpose: To strengthen the rhomboids and lower trapezius muscles which cn improve posture and rotator cuff function. This low-impact exercise was an excellent choice for clients with joint pain or injury. Rear delt flyes are also effective rhomboid exercises which. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting. Throwing motions. 3. Rhomboid Squeeze. How to. Slowly release and pull again. The pressure you exert on the shoulder blades during the squeeze works on the Rhomboids, and Scapular Stabilizers. A rhomboids exercise is very simple and can be done anywhere. The other is the retraction of the shoulder blades, where you pull them together behind your back. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. edu . Place your right hand over your left hand and extend your arms in front of you and lean forward slot to feel a stretch between your shoulder blades. Rhomboid squeeze, exercise 3 in our upper body circuit for chronic painKroc rows: I go from full lat extension with a stretch to "the tightest squeeze I can manage" (traps, rhomboids, lats, & biceps) at the top. More training advice can be found on our website, as well as and event finder, free personal training and much more. The 3 most common BP errors are considered below. Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. Description Place arms by your sides, palms forward. Description Place arms by your sides, palms forward. Example 1. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). . Equipment: step @ 8 inches and set up vertically, a 6 pound medicine ball and a variety of dumbbells (Yvette has 8-25 pound dumbbells). Now that the form has been outlined, it is important to consider assistance work. Do 2 sets of 15. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. Since everyone is built differently with unique limitations,. I don't do it on purpose it's just natural, I de-shrug them and then I can't feel the rhomboid squeeze (shoulder blades together) as much, what do you guys do and what advice do you have? Jeff doesn't mention the shoulders or shrugging in any of his face pull videos. Reprogram your body here - to this channel here - you want to know how to fix scapular wing. Ideally, it would line up with how wide your elbows are when flared. For this exercise, you should. Place the ball between the bottom of your shoulder blade and your spine. You can perform this with DBs, a barbell, or bands. Sections of this page. I teach strength training using bands to post menopausal women. Assistance work. Tilt your head forward and hold the stretch for 20 to 30 seconds. Each Workout Trainer Exercise Includes Follow-along video, photo & audio cues Add this exercise to your own workouts Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Day 4 – Incline Dumbbell Row: 3 sets x 12 reps @ 65%. Squeeze the shoulder blades and elbows together to complete the motion. There's an issue and the page could not be loaded. The Rhomboids play a key role in the stability of the scapula and are important for any upper. Ankylosing Spondylitis ( Arthritis of the Spine ) in a 91 year old male requesting recommendations: Keeping the joints and muscles gently going through their full range of motion will help prevent. It originates from the spinous processes of the thoracic vertebrae T2-T5 and supraspinous ligament; it inserts onto the lower portion of the medial border of the scapula. ago. . Then ask your patient to horizontally extend the arm and resist the movement. Adult Advisor 2015. Repeat 10 times. The rhomboids are made up of rhomboid minor and rhomboid major. If you have joint problems in your shoulder, the. It is a parallelogram since the opposite sides are parallel. A. Your chin should be tucked in slightly and your shoulders should be back slightly. Lean against a wall to hold it in place and cross your arms in front of your chest. Perform 3 sets of 12 reps, resting one minute in between each set. Work your way up to three sets of twelve repetitions, with rest or different exercises in between. 4. 3K subscribers Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. We described this exercise above, but you can also perform it seated on a bench if. Scapular dyskinesia (SD) is a term that describes a physical impairment in which the scapula's position and motion are altered. Wall Rhomboid Rollout. Another common condition involving these muscles is known as rhomboid spasm – this is a sudden, involuntary tightening. Scapular Retraction Test. Minor is located above major, both attach from the vertebrae to the scapula at the medial border of both scapula. . Incline pull-ups. Open rhomboid squeeze . . Lift your arms pointed in front of you. Pull backward on the band and squeeze your shoulder blades together. Plank Muscles used: Transverseabdominus, rectus abdominus Techn que: Lie on your front with your elbows under your shoulders and toes on the floor. Points of Interest: Make sure you avoid shrugging your shoulders and arching your low back. You can stretch your rhomboid muscles by bringing the shoulders together at the. . Rhomboid muscle pain can be a debilitating illness that makes it difficult to go about regular tasks. Focus on the rhomboid muscles and squeeze your shoulder blades together. Snapping scapula syndrome is a condition that involves the popping, grating, grinding, or "snapping" of bones and tissue in the shoulder blade (scapula) area when lifting and moving the arm. The rhomboid muscles are responsible for abducting and depressing the shoulder blades. com says that if you stand straight and squeeze your shoulder blades together, your rhomboid muscles prevent the scapula from protruding too far out from the body. A doorway or squat rack-assisted rhomboid stretch is what this is. Benefits of Dumbbell Rows. Place a massage ball in between the shoulder blades. Back Squeeze Exercise - NEDRUDA 60. Enroll in our online course: DOWNLOAD OUR APP:📱 iPhone/iPad: Android: GET OUR ASSESSMENT B. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. First, raise your hands with your thumbs pointed out. , non-right angles. holding your head forward for too. The first cable rhomboid exercise is a close-grip seated cable row, a great way to target the rhomboids and other upper back muscles. Related Conditions: Rounded Shoulders. Conclusion. --With no tubing, weights, or step: cool-down: step touches, knees up, and tap up. GRPEX14 – Group exercise Learner Guide v2. . Set two cables up high and about a foot outside of shoulder width. ”. Symptoms of rhomboid spasm include decreased range of motion of your shoulders and arms, a tender lump between your shoulder blades and referred pain into your neck and arms, which intensifies when the lump is palpated. Squeeze your shoulder blades together at the top of the row. Great article. Draw your shoulder blades back and squeeze them together. Extend your arms out in front of you, and slowly reach forward. How to do Rhomboid Squeeze. Rhomboid Strain or Spasm Exercises: References. Rhomboid Squeeze by Heather G. Stretch your arms in front of you, one hand on top of the other. Latissimus Dorsi. Exercise description The arms are bent at the sides at chest level. Repeat three times for each set. For a few seconds, tightly squeeze your shoulder blades together. - Exercise How-to - Skimble Exercise How-to Library How to do: Rhomboid Squeeze Added by Heather G. Check out fuelled-by. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. Cable Lat Pulldown with V BarThe rhomboids are the very thin muscles located in your upper back between the shoulder blades. Posterior deltoid. Along with the posterior rotator cuff and lower trapezius muscles, these help to support your shoulder blades. August 21, 2022 by Sandra Hearth Spread the love The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Sit on the ground. This can be life threatening. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Rhomboids. With your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. Squeeze shoulder blades together and hold. playing sports or engaging in physical activity. As far as function goes, the rhomboid muscles are responsible for abducting and depressing the shoulder blades. Based on the fact that badminton isn't seem at all a contact sport the majority of ailments are caused by overuse. . These muscles have a rhombus shape, thus their given name. Engage your core to sit up straight with your palms facing down toward the floor and your feet shoulder-width apart, flat on the floor. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. These are the 12 best rhomboid exercises you can use to train them properly. Simply rest your hand there for just slightly more pressure. Bend your elbows until your forearms and upper arms form a sharp angle. Caution: this is where upper trap compensations can occur. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. Description: Get your chest up as high as possible, force your shoulders away from your ears, and actively pull the bar into your legs by trying to squeeze your armpits as hard as you can. Insertion: vertebral edge of scapula. com How to do Reclined Rhomboid Squeezes. Study Reformer flashcards. Shoulder Blade Squeeze. While you keep your shoulders down and shoulder blades together, squeeze your core. Bent-over Roll + extension - NEDRUDA 63. 4 comments. inactivity. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. By now you should feel a gentle stretch between your shoulder blades. It’s sometimes referred to as shoulder blade pain or upper back pain. Hold a dumbbell in each hand and allow your arms to hang down toward the floor. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Watch. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:The rhomboid muscles play two vital roles in the function and movement of the upper back and shoulders. Rhomboid strain is a term used loosely to describe a stretch or a tear in the muscles. What muscles squeeze the shoulder blades together? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Snapping scapula syndrome is most common in young, active people who perform. The primary function of the rhomboids is to assist in the movement of the scapula. They may also be sore from overworking them on a tough back day or after lugging around a backpack for hours on end. See moreHow to Do：RECLINED RHOMBOID SQUEEZES 7,765 views Oct 14, 2020 109 Dislike Share Save Leap Fitness 92. Check out the best rhomboid exercises with cable and resistance bands. 4. Squeeze your back hard, stressing your rhomboids. Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. 3K subscribersRHOMBOID SQUEEZE (English) - YouTube Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with. 5. So instead of gluing it in place, the shoulder blade has room to breath – can move – and can work in a more synergistic fashion with GH joint. Physical therapy can help you regain more use of a joint after an injury. Externally rotate your shoulders, lift your chest, lengthen your neck and gently squeeze your shoulder blades towards each other. More training advice can be found on our website, as well as and event finder, free personal training and much more. Scapular pinches: Squeeze shoulder blades together and hold for 3 seconds. e. Action: pulls scapulae toward each other. In the second phase (3-4 weeks), the resistance of Thera-BandBegin lying on your back. at the same height and parallel to the floor. Rhomboid Stretch. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. You will be given a set of rehabilitation exercises to help you return to your sport or activity. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Holding this position, squeeze your shoulder blades toward each other to activate the rhomboid muscles. Make sure you're not holding your breath as you squeeze. 😊Follow our coach to correct your position a. Return to the starting position and repeat the movement. Assistance work Now that the form has been outlined, it is important to consider assistance work. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. The dorsal scapular nerve in-nervates the rhomboid muscles, which derive mainly from the. Option 1 – Two arm row. Squeeze the door frame with your shoulder blades. These are the 12 best rhomboid exercises you can use to train them properly. Rhomboid Squeeze by Heather G. Shoulder squeeze. aight back, stretching the tubing for resistance. Here’s an example of a middle-trap workout that uses this spreadsheet and Renaissance Periodization Trap Training Tips as a guide: Week 1 – 10 sets. 😊Follow our coach to correct your position and train effect. Sit Lift elbows, relax neck Pull elbows back 10 reps for 3 rounds. Page couldn't load • Instagram. Rhomboids stretch. Working out your shoulders and back with weights. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Push Up Walk Back - NEDRUDA 59. These are the 12 best rhomboid exercises you can use to train them properly. Developed by RelayHealth. If you have joint. . Repeat 12-15 times. For the quads we do the Wall sit which uses body weight. The rhomboids are rhombus-shaped and are used to pull. Then, exhale and slowly round your spine until your back is completely arched and your. turducken July 30, 2021, 4:28pm 10. Hold for 15–30 seconds. 3. Rhomboid stretch; Stand near a door frame. 1. Then give resistance to diagonal extension. This action is known as scapular retraction and helps to stabilize the shoulder blade and support the shoulder joint. The Rhomboid Major and Rhomboid Minor are two separate muscles that work together to attach the scapula to the spine. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Latissimus Dorsi. Put pressure on your shoulder blades and raise your arms in front of you. A feeling of pain coming from your inner shoulder blades could indicate that you have trigger points found in the rhomboids. Trapezius: The trapezius (traps) is a large triangular muscle at the back of your shoulder. Nerve: dorsal scapular (C4-C5). Exercise description The arms are bent at the sides at chest level. Squeezing your shoulder blades together to improve posture is just as futile as “Squeeze your pelvic floor muscles while driving. Squeeze your shoulder blades into one another and row the barbell to your abdomen. Keep your elbows flared out to engage the mid back. In addition to dumbbell and cable exercises, you can also. a) With your arms slightly bent, contract your rear deltoids to bring the dumbbells up and out to your sides. 382 views, 16 likes, 3 loves, 0 comments, 1 shares, Facebook Watch Videos from Booty Kicker: Let's WORKOUT, with @lisareynoldsfitness • This workout is a side lying lower body combo that we love. The main function of the rhomboid major muscle is to pull the scapula towards the spine and rotate it downward. In addition, stiffness in your upper back, neck and shoulders may be present. I’ve never had that kind of effect from 1 arm rowsTreatment for clicking, cracking and popping in the shoulder. Hold for 5 seconds and repeat 10 times. 3. When you perform rows, try to. Learn how to do this exercise: Rhomboid Squeeze. Five Poses a Day, September Sequence. Incline Pull-ups. 10. 142K views, 2. To test the lower trapezius, have your patient in prone lying position with his arms abducted to 120° and the shoulder laterally rotated. Repeat for 10 reps. Doctors consider lipomas to be benign tumors, which means that they are non-cancerous growths. It acts together with the rhomboid minor to keep the scapula. You should feel a gentle stretch between your shoulder blades. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together. Locust pose/Superman 30 sec x 3 reps. Hold these positions for two seconds. The basic rhomboid-strengthening exercise should be performed approximately three times daily and increased gradually so it does not cause or increase pain. You work the scapula both concentrically and eccentrically. Lie prone (on your stomach) on a workout bench inclined to 45 degrees. Day 2 – Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. This workout also leads to developing good abs. 2. A pulmonary embolism is a blood clot in your lungs. It commonly affects in one or both of the upper limbs (arms) and/or the hands, armpits, upper back, neck and pectoral area of. In a bent over position with your back flat and arms extended, pull your elbows back and squeeze your shoulders blades down and together. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. 3. Mountain climbers 25 reps x 2 rounds. Squeeze your shoulder blades together. Working out your shoulders and back with weights. Goal: Increase scapular strength . This is by far my least strict pulling exercise, and because I aim for high reps slightly beyond the point of form breakdown, scapular retraction decreases as I get into my 3rd set and beyond (typically). -Keep heels together while lifting knee 6 inches up. ABSTRACT: Introduction and objectives: Elastic resistance has been commonly used in the therapeutic and fitness setting. I prefer the single row as it allows me to focus on the rhomboid squeeze. Together they form one rhomboid muscle. Exercises: upward plank+dips, rolling side plank, reclined rhomboid squeeze, walkdown planks + slaps, side push ups, arm circles, arm circles reverse, push ups, triceps dips leg up, pike push ups 10 Minute Upper. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. An external hemorrhoid that is not thrombosed will just look like a rubbery lump without the blue color. Squeeze shoulder blades together . . Strengthen trapezius, rhomboids, and levator scapula (remaining scapular stabilizers) Nine to 12 months is average recovery time; consider conservative treatment for up to 24 months: Rare. With typical poor postural habits, the head is in a forward distortion and the back becomes. 2. Bring your elbow closer to your waist when you work–no stretching to reach the mouse or keyboard. Do this stretch twice on both sides. In this rhomboid strength and hypertrophy guide, we provide 24 of the best rhomboid exercises that you can do using various equipment: barbells, dumbbells, cables, resistance bands, and kettlebells, as well as bodyweight rhomboid exercises. Massage the ball over a one to two inch area. Rhomboid Strengthener. Shoulder flexion Gifting . Execution:- legs are on the straight line and wider than shoulder width, raise the arms humerus bone should be parallel to the floor, squeeze the spine and hip flexion (bent your body), scapula retract now you are ready to pull the dumbbell until it touches to the last sternum 🔥 Working muscles:- traps, rear delt, lattisimus dorsi, teres major, minor, rhomboid!The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. 3. Hold for 30 seconds. Avoid rolling the ball directly over your bones and joints. -pull belly button in and keep back from moving. How to do it: Lay chest down on an incline bench ; Use a steep angle to target the traps and rhomboids ; Hold weights in each hand ; Slowly shrug your shoulders up towards your ears; Hold and squeeze at the top of the motion ; Let your shoulders fall, rest a beat, and repeat; Why:Rhomboid muscles support shoulder blade movement and arm movement. Curl, Rhomboid Squeeze b) 4-6 weeks: Trunk Twist, Reverse Flies, Concentration Curl Scapular, Retraction c) 7-8 weeks: Straight Arm Pull down, Chest Press, Triceps Kick Back, Rear Deltoid, Dead Lift. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. Diaphragmatic Excursion (Breath out) – Muscle Contraction. WHAT IS THE CAUSE? A rhomboid muscle strain or spasm is usually caused by overuse of your shoulder and arm. Keeping your arms extended, let gravity bring you back to the original position. Focus on squeezing the shoulder blade down and squeeze the foam roller to help your engagement. Lower the weight to the starting position, then repeat the desired number of reps. Try to squeeze the shoulder blades back together like you would a pencil.