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admin | Getting An Ex Back | 22.12.2015
All information in this section is for informational purposes only and is not to be construed as a prescription or direction to treat. The following intermediate rhomboid strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Begin this rhomboid strengthening exercise lying on your stomach with your arms by your side. Rear Deltoid RaisesRear deltoid raises, sometimes called rear lateral raises or rear deltoid flies, target the back of your shoulder muscle, your rhomboids and the lower and middle fibers of your trapezius muscle. Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided it is pain free (figure 2). As your strength improves, the rhomboid exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.
To begin with, the following basic rhomboid strengthening exercise should be performed approximately 3 times daily.


For longer lasting relief, an understanding of the physiology behind it can be quite beneficial in determining the appropriate treatment. As your strength improves, the rhomboid exercise can be progressed by gradually increasing the repetitions, frequency or duration of the exercise provided it does not cause or increase pain.
Pain between the shoulder blades is usually accompanied with a round shoulder, forward head posture. This happens most of the time from maintaining the arms in front of the body for prolonged periods of time. Slouching while sitting and standing pull the pec muscles tight, thereby rounding the shoulders. But, as soon as your mind wanders elsewhere, the strength of the pecs will pull the shoulders forward into a rounded position. Where you find muscles in the front (the pecs) which pull the body forward, you will find opposite them, muscles opposing that forward pull of the body. The rhomboids and the middle and lower fibers of the trapezius muscle work to keep the shoulder blades back and down, which allows the shoulders to maintain proper form and function.


And this is also the place where massage is needed the least to acquire more permanent relief. These muscles are tightly stretched, therefore they develop trigger points, which cause the pain. Trigger points are hypersensitive spots that cause pain, either locally or by referral to another area. Once the muscles are in their proper position, strengthening of the back muscles and stretching of the pec muscles is necessary for maintaining the proper positioning of these muscles.



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