What is rhomboid muscle? Shoulder pain and back stiffness may be caused by the diamond shaped muscles. Perform 6 movements to stretch, relax, and tense the muscles!
Long term and prolonged use of 3C products such as mobile phones and computers can not only cause shoulder and neck pain, but can also lead to inflammation of the "diamond shaped muscle" and back pain in severe cases. The call for help from the rhombus muscle cannot be ignored. It is recommended to perform 6 movements regularly to help relax, increase muscle mass, and reduce the problem of rhombus muscle fatigue.
Discomfort in the shoulders and neck, as well as frequent back and waist pain, are common civilization diseases among modern people. Pain that occurs in the upper and middle backs mostly refers to "rhomboid myofascial fasciitis", commonly known as "terminal pain". Solving the problem of rhomboid muscles will also alleviate the pain in the body. By the way, if you can train your diamond shaped muscles, it can also give you a beautiful back and straighten your body, making the lines of your back mesmerize passersby on the street.
What is rhomboid muscle?
As the name suggests, the rhombus muscle is named after its diamond shaped shape. It is located below the trapezius muscle and connects the scapula and spine. The scapula needs the help of the rhombus muscle when performing internal contractions, posterior clamping, and other movements. Therefore, if the rhombus muscle is too weak, the scapula will become unstable, causing shoulder and neck stiffness, back pain when lifting the arm, and other problems.
Most people engage in a lot of physical activity towards their scapula almost every day. If the diamond shaped muscle strength is insufficient or excessively tight, it can cause discomfort. If the following symptoms frequently occur, it may indicate that your diamond shaped muscle is seeking help:
When both hands are pushed back, I feel pain on the inside of the scapula
I often feel cramps in my back
After resting, there is still no improvement in scapular pain
Weak rhomboid muscles can also affect appearance
Diamond shaped muscles are one of the key factors in maintaining a straight body. If the muscle strength is insufficient, it can easily cause problems such as hunchback, forward shoulder movement, internal rotation, and chest tightness. So how do I check if my shoulders are in the correct position? Firstly, adopt a standing posture, with the body relaxed and hands naturally hanging down. At this point, the posture is generally normal, with the thumb facing straight ahead. If there is an inward rotation of the shoulders, the thumb will face inward towards the body. In addition, when the body performs the movement of lifting the scapula, it also requires the assistance of the rhombus muscle. Therefore, if the rhombus muscle is relatively tight, it can also cause shoulder shrugging in daily life or during exercise.
Before relaxing and exercising the rhombus muscle, it is important to understand the causes of discomfort in the rhombus muscle and take targeted measures to effectively improve it.
Three major causes of rhomboid muscle inflammation
1. Uneven development of muscle strength
Are you a chest training maniac? Excessive strengthening of the chest muscles, lack of back training, or insufficient stretching of the chest muscles can lead to abnormal shortening of the chest muscles, elongation of the rhomboid muscles, and prolonged stretching and tension of the muscles, which can easily cause fatigue, inflammation, and ultimately form a hunchback. This can even result in poor blood circulation and inability to deliver oxygen and nutrients, leading to shoulder and neck stiffness due to limited muscle extension and contraction range.
So, I would like to remind all fitness enthusiasts that the muscles in the body work together, and balanced muscle development is important. Only by increasing muscle mass in all aspects can the coordination of the body and muscle groups be better!
2. Long term poor posture
When the back is arched, the rhombus muscle will be stretched, so if this posture is maintained for a long time, such as bending over, leaning on the sofa, sliding the phone, etc., it may cause rhombus muscle strain and produce muscle fiber adhesion problems.
3. Cervical degeneration
Cervical degeneration may compress the fifth cervical nerve that innervates the rhombus muscle, or abnormal function of the cervical facet joint may cause discomfort in the rhombus muscle and surrounding areas. If the pain is caused by nerves, it is recommended to consult a rehabilitation or physical therapist first, and then follow professional advice to engage in appropriate exercise.
Poor posture and tight muscles can cause inflammation of the rhombus muscle. You can do the following 6 actions to help relax and strengthen the rhombus muscle, improving discomfort in the back.
6 movements to relax and strengthen diamond shaped muscles
1. Wall extension exercise
(1) Stand with your back against the wall, feet about shoulder width apart, arms against the wall, palms facing outward, in a W position.
(2) Slowly extend your hands upwards, the highest height can depend on your physical condition, but try to keep them close to the wall as much as possible during the process. After reaching the highest point, slowly replay and repeat 12-15 times for 1 set. It is recommended to do at least 3 sets.
2. Stretch the pectoralis major muscle
(1) Stand with legs apart, leaning against the wall (or the wall next to the door) with one arm bent and pressed tightly against the wall, the forearm perpendicular to the ground, and the weight of the body moving forward, feeling the pectoral muscles pulled apart. Maintain a 15-30 second break, repeat 3 times, and then switch sides
3. Dumbbell rowing
(1) Feet shoulder width apart, knees slightly bent, hips slightly backwards, upper body leaning forward, hands straight towards the ground, grab dumbbells, be careful not to lock elbows, and maintain a straight line of cervical spine and back.
(2) Inhalation preparation: When exhaling, focus on your back, pull the dumbbell towards your body to the chest position, bend your elbows at a 90 degree angle, pause for a moment, and then slowly return to the starting position. Repeat 12-15 times for 1 set, and it is recommended to do 4-6 sets.
4. Superman style
(1) Starting position, adopt a prone posture on the yoga mat, extend your hands forward, place your palms flat on the ground, and naturally place your feet backward.
(2) Tighten your hips, feel the pressure on your lower back, bring your hands to the chest position, and lift your legs off the ground. When you reach the highest point, pause for 1-2 seconds, then return to the starting position and repeat the action.
5. Sitting posture for rowing
(1) Adjust the appropriate weight and seat cushion height, adjust the chest cushion to a stable shoulder strap, and extend both hands forward so that the first and second knuckles can just touch the grip.
(2) Maintain good curvature of the pelvis and spine, and stability of the abdominal core. Exhale, push your elbow back, focus your attention on the latissimus dorsi muscle group, and inhale back to the starting position. Pay attention to keeping your forearms parallel and not shrugging during the process.
6. Pulling down the pulley
(1) Step firmly on the ground with both feet and grip at a distance that allows for a 90 degree angle when both hands are open.
(2) Maintain a good curve between the pelvis and spine, stabilize the abdominal core, press down on the scapula, prepare for inhalation, focus on the latissimus dorsi muscle group when exhaling, pull down the grip to a distance of about the chin to the clavicle, slowly return to the starting position during inhalation, and maintain muscle tension at all times during the process.