Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, Moderate상체 다이어트에 좋은 운동으로 특히 등살, 가슴, 팔뚝에 좋아요. I’d specifically do rhomboid. OPERATION: Trigger point injection into the right-sided thoracic spine musculature, into the rhomboid major, rhomboid minor, and levator scapular muscles. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. How to do Rhomboid Pulls. Reach your arms to the centre in front of your body. How to do – Take a standing position and your feet around hip-width apart. Trapezius, rhomboid, Levator Scapulae. These pull your shoulder blades together toward your spine, which stretches out the central muscles of your back, known as rhomboids. Return to the starting position, and repeat. Avoid rolling the ball directly over your bones and joints. Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Strengthening Exercise : 1. 1. jpgToned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. e. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Rhomboid Pulls: Raise your arms parallel to the ground, and bend your elbows. One of my dance teachers describes good upper body posture as coming from "putting your shoulder blades in your back pockets" (pulled down the back, which also draws them. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Todd Austin from Virden, IL leads a demonstration of his "Angel Wing Exercise" to strengthen the rho. Rhomboid Squeezes – The Rhomboid is predominantly responsible for pulling the shoulders back and is often dominated by the chest muscles causing poor posture. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. Are the rhomboids under the trapezius? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. This is one rep. Finally, bring your arms down and out to the sides to make your body a “T” shape. This video as performed by our instructor; demonstrates in detail, how to do the Reclined Rhomboid Squeezes exercise correctly. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Lift up your face, chest and fronts of the shoulders. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. They run diagonally from your cervical and thoracic spine to the edge of your scapulae or shoulder blades (1). Keep the movement slow and controlled. Emphasize the. Push. 1. A workout that takes 33 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. Thoracic outlet syndrome (TOS) is a syndrome that can cause any combination of pain, weakness, numbness, tingling, sensation of coldness or, sometimes, a more general feeling of discomfort in portions of the upper body. If you have weak rhomboids, you will notice your shoulders will tend to round forwards. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Do four sets of progressively increasing reps. . Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. It would help if you emphasized your rhomboids more than underhand. Set an adjustable bench at an incline that allows full stretch of the arms at the bottom of the row. Control the band on the way. Start with a resistance band attached in front of you. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. In addition to retraction, the rhomboid minor assists with the elevation of the scapula. Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. Pull your elbows back and squeeze your shoulder blades. Innervation to both the rhomboid major and minor is provided by the dorsal scapular nerve. Locust: This is a significant position to lessen your rhomboid strain. With your fists. Now, pull down, stretching the band until it gets right. Face-Pull with Band. Squeeze at the midpoint, and then slowly lower under control to the starting position. The rhomboid major arises from the four spinous processes of T2-5 and the supraspinous ligaments adjoining them. Work up to a weight you can row 8-12 times. Repeat this excise. Rhomboid minor originates from the nuchal ligament and spinous processes of the seventh cervical (C7) and first thoracic (T1) vertebrae. . It’s ok to protract the shoulder blades to get more of a stretch during the eccentric phase (when you are bringing the band back towards your feet). Lift your arms pointed in front of you. 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. Massage the ball over a one to two inch area. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Perform two sets of 10. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Draw your shoulder blades back and squeeze them together. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Repeat the exercise. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. The pain will be at its worst for the first 24 to 48 hours. Increase the rhomboids of the anchor arm’s stretch by reaching across with the other hand. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Plus, tips to sleep better with rhomboids pain. Hold the ends of the band with both hands, palms facing each other. Step on a band and squat until your hands are above your knees. The seated neutral grip row effectively targets the rhomboids and mid-back muscles by letting you tuck in your elbows as you row. 30sec each. Find an empty patch of wall, place the. Lock the elbows and perform the movement by retracting the shoulder blades. (READ), Respiration (READ), Hemoptysis and more. mongrel_911 July 30, 2021, 3:33pm 9. 4. Decline Crunch. Slowly return to the starting position and repeat for 10-15 reps. It’s amazing how fast you lose strength. The variations use dumbbells. Make sure you keep your neck straight for the best form. Title: Maryolinger Series01 Article10 Draft02, Author: Damian Brennan, Length: 3 pages, Published: 2015-06-11While your back and arm muscles can handle lots of weight to failure, your shoulder joints can be a more delicate matterThe rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. Applying ice will help numb the muscular pain. Low-to-High Cable Rows. 3. Attach a rope handle to a cable machine at face height. After a minute, push hard into the. 2. . Nerve roots C1-C4. You’ll feel a sharp pain and. don't ignore repeated exercises. Transform your back and shoulders with our Day 11 intermediate-level workout. . of a tendon. 😊Follow our coach to correct your position a. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. Dr. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. This is one rep. Relax shoulder. Barbell Bent-Over Row. Muscle strain (pulled muscle) is the most common cause of pain between the shoulder blades. Repeat 3 times. Move the band down to elbow height and step backwards to create some tension in the band. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Table of Contents show. Working out your shoulders and back with weights. However, the shoulders do not move upward toward the ears in these types of exercises. This is a popular exercise for strengthening the trapezius. Repeat 5-10 times. Other symptoms of rhomboid muscle pain may include: tenderness in the upper back area. Move your shoulders back while lifted so that you squeeze your shoulder blade muscles together. Rhomboids. Slightly lean your torso back. Relax and return to the starting position. Do 2 sets of 15. reclined rhomboid squeezes X 14 supine push up X 8 reclined rhomboid squeezes X 12 supine push up X 8 child's pose, 30 seconds. Hopefully you can use these short, exercise videos. Reach your left arm across your chest and hold your right shoulder. - Everyday-Fit-App/SandB. Today I…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateLoop a resistance band around a stable anchor (i. It is divided into two parts: the rhomboid major and the rhomboid minor. What is a shoulder squeeze? In this article, we will discuss how to put together an effective rhomboid workout and then provide step-by-step instructions for the following best rhomboid exercises for a strong and sculpted back: Band Pull-Aparts. Keep a soft bend in your elbows. To test the lower trapezius, have your patient in prone lying position with his arms abducted to 120° and the shoulder laterally rotated. 3. Rows: Use resistance. Meanwhile, tighten your abdominal wall to gently draw your belly button in toward your spine. Day 1. To activate your rhomboids, squeeze your shoulder blades together. Assistance work. As CF patients display reduced exercise tolerance and complaints of fatigue and dyspnea, even after minimal exertion, the present study utilised a supervised 20-minute, 5 days per week (Monday through Friday) progressive RT program for four weeks18 with elasticated resistance bands (Thera-Band®) targeting large muscle groups, since such bands. Hold 10 sec. Shoulder Blade Squeeze . In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. 1 Like. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Bleeding with a bowel movement. Squeeze your shoulder blades back and together, and pull your elbows su. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateRhomboid Pulls Side Lying Floor Stretch Left Side Lying Floor Stretch Right Arm Scissors Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate. . 19 While different band tensions were utilised forTip Squeeze your shoulder blades together as you pull. Their primary function is to retract, or pull back, your shoulder blades. These. These five exercises help strengthen the rhomboid muscles and improve your posture. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. . Then, at shoulder height, stretch your arms straight out in front of you. . One of the best ones to include in your routine in the incline pull-up. For example, exercises like bench press or rows need stability in your upper back and shoulders. 5. com The world gave up on her. Swelling or lumps around the anus. Your rhomboids squeeze your shoulder blades together. Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!). Suspension Row. (8) latissimusdorsi pull downs and (9) rhomboid squeezes with rest periods of 30 seconds or less. Upright row 4. A typical workout ignores the rhomboids. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. Variations on the Reverse Fly. Isometric squeezing exercise may begin with many post‐operative patients. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. The rhomboid muscles (together with the levator. Step 4. 2. Hold the ends of the band with both hands, palms facing each other. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. A series of small muscles that create a diamond-shape across the shoulder blades, the rhomboids primarily help to prevent excess movement in the shoulder blades while you throw and. However once the cable is pulled down towards the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Study with Quizlet and memorize flashcards containing terms like bones of the forearm & upper arm, The _____ has the greatest ROM of any joint in the body, muscles of forearm & upper arm and more. Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. Dr. 2. Hold the position for 30 seconds. Day 1. 4. Rhomboid Squeeze (Crack the Walnut) – Bench Press Decline. Some health conditions can also cause rhomboid muscle pain. Hold the stretch for 20-30 seconds, then release. Repeat for 10-12. Focus on your lats and really squeeze them on the way down and keep them tight. “To get the most out of your pull-ups, make sure you are straightening the arms all the way down into a dead hang position on the descent,” Dr. Last modified: 2014-06-09. I would like one or two more workouts for this target area so I would appreciate comments on Pure Strength BB&A, S&H Chest & Back, and the new Gym Style Back workout. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. Cable Row. Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows back and sq. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. How to do Side Lying Floor Stretch Right. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Next, take a look at the scapulae and their relationship to the client's spine. Resistance Activated Releases. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position. This exercise strengthens all of the major muscles of your back, including the Mid Trapezius and the Rhomboids which will help bring the shoulders back. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. 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). Repeat 5 times. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. Squeeze the shoulder blades together as you pull them toward the spine. Tendinitis is inflammation Heat, swelling, and redness caused by the body’s protective response to injury or infection. Body For Everybody. The world talked…Watch on. aur ek nat. Assume a staggered stance with your outside leg extended back. Benefits of Dumbbell Rows. Move the band down to elbow height and step backwards to create some tension in the band. You don't need to feel the muscle burn to ensure it works. The words dyskinesia or dysrhythmia are often used instead of dyskinesia. These five exercises help strengthen the rhomboid muscles and improve your posture. Kisner C, Colby LA. a. Reclined Rhomboid Squeezes will be the nest home shoulder workout not weight routine to execute after rolling your framework. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Sit on the ground. Row towards just above your stomach. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. . Pull-Ups. Lifting heavy objects. the muscles of the shoulder girdle are primarily innervated by the _____ _____ and _____ _____. Hello! I'm new here, although I've been lurking for quite a while now (I took a lot of great info from the faq and the discussions here). Band Pull Aparts. ”. A doorway or squat rack-assisted rhomboid stretch is what this is. Keeping your elbows high, pull the band towards your face, squeezing your shoulder blades together. I’d specifically do rhomboid. There is swelling in this region. aasa krta hu ki aap log harroj meri he tarah exercise ko follow krte hoge. I shoot the tru ball ultra 3 backtension release currently. Here are myofascial release techniques that many physical therapists recommend to improve flexibility and relieve tension in the thoracic spine. 1. Perform 3 sets of 10 repetitions provided the exercise is pain free. The foam roller is a great tool to help you feel your rhomboids "fire" and contract as you squ. Arnold presses. Did it with the video in order to practice the movements. It inserts at the scapula's medial border near the base of the spine of the scapula. Contribute to KaramTimani/Fitness-Website development by creating an account on GitHub. Then place your arms upfront and pull the force backward. Bicep curls. They're made up of the rhomboid major and the rhomboid minor. Primary Actions: elevation, upward rotation. The 3 most common BP errors are considered below. along with that, fatique and high. 2) Face Pulls. Repeat 10 times. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. child's pose ( 30 seconds) ( age is just number) we all should be very active till our last breath the best example is shown. . Hold a dumbbell in each hand. Hold 5 seconds. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Hold for ____ counts. Rhomboid muscles are a group of very thin muscles located in the upper back, which connect it to. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Discover the importance of rhomboid muscles in maintaining healthy shoulder posture and reducing upper back tension. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise. I perform them well, I check my mirror and my girlfriend confirms that my form. Adult Advisor 2015. Frequency: 1 set. Avoid pulling back so far that your shoulders start to roll forward. Thank you for watching my video. 2. I am in a hunting league and everyonce in a while get where I cannot seem. 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. These stretches can be done in repetitions of 15-20 every hour to decrease. 😊Follow our coach to correct your position and train effect. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Hold for 2 seconds then slowly return to the starting position. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1Retract your scapula as part of the set up for the row. Strains of the rhomboid muscle are often caused by overuse, bad form, bad. Do 2 sets of 15 repetitions of this exercise. This is "How to Do：RECLINED RHOMBOID SQUEEZES" by Abhishek Shamkuwar on Vimeo, the home for high quality videos and the people who love them. at the same height and parallel to the floor. Repeat the process on the other side. This workout also leads to developing good abs. Pause at the top, squeezing your back and shoulder muscles; Slowly lower the weight back down until your arm is extended; After performing the desired reps with this arm, switch to the other arm and repeat; Why: Dumbbell single-arm bent-over rows will work your latissimus dorsi, biceps, trapezius, and rhomboids. They partially envelop the levator scapulae inferiorly. Begin this exercise standing or sitting with your back straight. . You should be in this position for few seconds and then slowly return to the original posture. Rhomboid Squeezes. 12. Pull the rope towards your face while squeezing your shoulder blades together. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. Keep your hands on your side, and extend towards the floor. If they get really strong and short, or overactive, the rhomboids maintain the scapula in a downward rotated position, which will limit overhead movement. Do the opposite with your right arm. This guide lists 11 effective rhomboid exercises that can strengthen your back. I have CTX Upper Body and Pyramid Upper Body. Dumbbell pullovers. All you need is a lacrosse or tennis ball. Band pull-aparts target the rhomboids, rear deltoids, and trapezius muscles, improving posture and shoulder stability. 3. Smoothly extend your arms, let your shoulders shrug forward to stretch. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. According to The Hospitalist , a publication of the Society of Hospital Medicine, the origin of the rhomboid is on your last cervical and first few thoracic vertebrae, and insertion is on the inner border of your scapula. Keeping your elbows extended, contract your back muscles to pull your arms overhead and back in a Y shape, so you lift your body just shy of vertical. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. Step 2. Rhomboids . Your chin should be tucked in slightly and your shoulders should be back slightly. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Comprehensive knowledge about. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. In this exercise, you have to stand with your feet shoulder-width apart. This will not only lead to less pain, but greater strength gains on your big lifts. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. Rhomboids stretch. Most back exercises work several muscles at once, so going to focus on two key exercises which work the rhomboids. Show Instructions. Sit on the floor with your knees bent and your arms extended i. Hold one second and slowly let the hand rotate to the starting position and repeat. Pull your shoulder blades down and relax. Improve your posture by strengthening your Rhomboids with dumbbells. Plate-loaded High Row. The world judged her. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. blkrosebooks. There is a palpable defect in the Achilles' tendon. Learn how to do this exercise: Reclined Rhomboid Squeezes. Control. Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. ago. Hold each stretch below for 30 seconds and then release. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Rather than simply rowing the dumbbells, you‘re actually going to shrug them back by squeezing your shoulder blades together. Level 2: Lying flat on back, on the floor or a bench. Repeat 10 times. How do you strengthen a weak scapula? Raise the arm to shoulder height at a 90º angle to the body. With your fists. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. Rhomboids: The rhomboids are made of two muscles, the rhomboid major and rhomboid minor. 5. Build musclewith challenging exercises that will leave you feeling energized. Squeeze the upper back muscles and hold for a second. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. You can also try this with dumbbells or a barbell in your hands. How to do Rhomboid Squeeze. Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. Pushups. Squeeze your shoulder blades together at the top of the row. Then, at shoulder height, stretch your arms straight out in front of you. . Start with a resistance band attached in front of you. By incorporating the top 5 exercises for rhomboids – Prone Y Raises, Scapular Retractions, Seated Cable Rows, Bent Over Rows, and Face Pulls,. Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. The world counted her out. Low seated row The low seated row is a popular low row exercise. Begin this exercise standing or sitting with your back straight. Rhomboid Pulls x14; 16s Side Arm Raise; Knee push-ups x14; Two stretch sessions; 30s Arm Scissors; Rhomboid Pulls 12x; 14s Side Arm Raise; Knee Push-Ups 12x; 30s Cat Cow pose; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12;An icon used to represent a menu that can be toggled by interacting with this icon. pptx from PHYS 3575 at The Far Eastern University. Step back to create tension in the band. Goal: Increase strength of scapular stabilizing . i know DL, either too short or too long can cause it. X32 Second : Knee Push-upWith your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. Hold this squeeze for 5-10 seconds and. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. Resistance Band Rhomboid Exercises 1. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Repeat ____ times. Gallbladder problems include gallstones, infections, and blockages. Rhomboid Muscle Anatomy Your rhomboid muscle is responsible for many upper body activities. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. 4. Squeeze shoulder blades together. Scapular retraction. Lie down on your stomach on a mat or bench with your forehead resting down. Rhomboid stretch. Repeat on the left side. As with all back exercises, your shoulder blades play an important role. Many clients, unless engaged in regular exercise or sporting. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. Take a deep breath and lift your shoulders up to slowly rotate.