Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. đ Subscribe to our channel to get more videosđȘThis exercise works your shoulders, back and abs. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Squeeze your shoulder blades into one another and row the barbell to your abdomen. Press more on the ball whenever you get on a tender area that feels like a trigger point. The deformed muscles associated with upper cross syndrome put stress on the surrounding muscles, tendons, bones, and joints, causing most people develop symptoms that include: headache. Stretching: Sit upright in a chair and make sure that your posture is correct. While keeping your shoulder blades pulled together and. Studies were included if they examined the muscle activation of the upper trapezius compared to the middle trapezius, lower trapezius, or serratus anterior using EMG during open chain exercises. You can stretch your rhomboid muscles by bringing the shoulders together at the front of your. With the inhalation seek length - polarize. GRPEX14 â Group exercise Learner Guide v2. You've got the "grandpa hunch" going. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Diaphragmatic Excursion (Breath out) â Muscle Contraction. Step 2. a) Lockout - This is a zoomed out overview of how the bench press should look when starting AND finishing the lift. Table of Contents show. 1. Exercise description. Improving strength, alignment, and mobility helps with athletic and. Step on a band and squat until your hands are above your knees. A strain is an injury in which muscle fibers or tendons are stretched or torn. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though itâs a great way to isolate the rhomboids, is not actually the. Squeeze your shoulder blades to pull toward your face, keeping your elbows high and resisting the urge to lean forward. These muscles include the rhomboids, trapezius, and latissimus dorsi. The face pull exercise is one of the best exercises to target the rhomboid muscles. The common cue of âSqueeze your shoulder blades togetherâ for improving posture is detrimental to shoulder health. Position the dumbbells directly over your chest, palms facing each other (neutral grip), and elbows bent at a 90-degree angle. The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. See: illus. It is a beginner-friendly muscle. The rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. JUMPING JACKS-GALLUR 66. In this guide, we show you the best rhomboid exercises for pain and gains. The rhomboid flap is a flap of skin and subcutaneous tissue that is rotated around a pivot point, X, (Fig. Pushup. 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. Smoothly extend. A rhomboid is often confused with a rhombus. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Keep your palms facing inwards (towards you). 2. Ro. You can also try this with dumbbells or a barbell in your hands. The rhomboids connect your scapulae to your thoracic spine. Innervation to both the rhomboid major and minor is provided by the dorsal scapular nerve. Squeeze shoulder blades together. Rhomboid stretch. Make sure you're not holding your breath as you squeeze. Avoid rolling the ball directly over your bones and joints. Three times a day. Face pulls target your rhomboids, middle trapezius and posterior deltoids. Lower trapezoids and rhomboids â Engaging these keep the shoulders from hunching forward, especially with arm elevation. Lying on your stomach, put your arms out above you with your thumbs into the air. My goal is to give everyone the tools they need when it comes to fitness. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. squeeze at the top of the motion Let your shoulders fall, rest a beat, and repeatWhy:While shrugs arenât necessarily the best rhomboid exercise on this list, they will certainly give your back muscles and traps something to talk about. Relax shoulder. 3. It is characterised by acute or persistent neck-shoulder pain. Hold for 15â30 seconds. Raise your arms to the sides at shoulder height and put them down, keep your. Squeeze your shoulder blades together at the top of the row. c) Slowly bring your arms back down to the starting position. Rhomboid muscles are also key to pulling, throwing, and overhead arm movement. Pause, and release. Squeeze your shoulders and traps as much as you can. Home; About. Sit up straight against back of chair Belly, rib cage up, relax neck Arms forward, shoulder level, palms up. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Rhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & Biceps 2 mins 20 secs, Beginner Quick Study BreakUpper body workout. Draw your shoulder blades back and squeeze them together. comRhomboid Squeeze: Sit or stand with your back straight. Do 2 sets of 15 repetitions of this exercise. You. Bleeding with a bowel movement. This movement is slight, the weights should move up and down only about 6 inches. Rhomboids assist with the function of the shoulder blades, which includes scapular retraction, scapular downward rotation, and scapular control by anchoring the scapular. Gallbladder problems include gallstones, infections, and blockages. 2. ) It can happen in any of your joints but is most common in your knees, fingers, and, of. Squeeze your shoulder blades and keep your core tight. When you perform rows, try to. So if you mean upper and middle trap sections do more pulling exercises where the cable is coming from chest height or higher. Learn how to do this exercise: Rhomboid Squeeze. 8-12 repeat . Maybe you have tissues around it that are inflamed, swollen, and giving it a squeeze, maybe it's one of the other differential diagnoses I listed earlier (though most of those have other primary diagnostic. Let the arm dangle off the side of the bed. A rhomboidâs complete boundary measurement is known as its perimeter. Working out your shoulders and back with weights. mongrel_911 July 30, 2021, 3:33pm 9. Draw your lower belly in towards your spine. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. Throwing motions. B. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. Keep your elbows soft, but form 90 degree angles. Maintain control and a slow and steady pace throughout the movement to maximize impact. 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. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Though not as flashy as other muscles of the back, the rhomboids are a group of deep intrinsic shoulder muscles that play an integral role in controlling the shoulder girdle and scapula. Control. Next, squeeze your shoulder blades and push them apart. Upright row 4. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. đ Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. ----- â Butterfly â Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Prone. Repeat for 10 reps. Begin in a plank position with your arms straight and your hands slightly wider than shoulder-width apart. They partially envelop the levator scapulae inferiorly. Sidelying Abduction with Extension. 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. đFollow our coach to correct your position and train effect. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. Hold for ____ counts. Day 1. 1. Deltoid: The deltoid muscle is on the outside of your shoulder. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. More training advice can be found on our website, as well as and event finder, free personal training and much more. Shoulder squeeze. Scapular Retraction Test. ----- â Butterfly â Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBest Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). The rhomboid muscles play two vital roles in the function and movement of the upper back and shoulders. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. Rolling a tennis ball on the offending knot against the floor or wall is a common exercise. 2. Hereâs the bat wing version. Rhomboid protease was the first intramembrane protease whose crystal structure was solved ( 21) and is presently the best characterized intramembrane protease in terms of structure and catalytic mechanism. Traumatic injuries include falling on an outstretched arm or a direct blow to the shoulder that results from a motor vehicle accident or even falling from a bicycle. Hold 5 seconds. Muscles exercised: Rhomboids, deltoids, trapezius, and triceps. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. We all know âhow much do you bench?â is a question that is commonly asked of someone who looks as though. As you press, focus on squeezing the dumbbells together forcefully. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). -pull belly button in and keep back from moving. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the âstopâ position. Why itâs 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!). Rhomboids comprise two muscles that include the rhomboid minor and the rhomboid major. This move. Rhomboid proteases are the largest family of enzymes that hydrolyze peptide bonds within the cell membrane. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. Squeeze your shoulders together and keep your neck long. How to do bent over rows with proper form. Thus, we selected 40% of MVIC, which was previously identified as optimal for shoulder external-rotator muscle exercise; participants who performed the same exercise with either 10% or 70% of MVIC could not. Hold the squeeze for 5-10 seconds, then release. If you have joint problems in your shoulder, the. The bench press (BP) is probably the single-most popular lift and for good reason. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. Keeps abs tight. Return to the starting position, and repeat. This guide lists 11 effective rhomboid exercises that can strengthen your back. Cat-Cow. A strong back will help prevent slouching. Joined May 13, 2016 Messages 7,869 Reaction score 3,822 Location Midwest. Table of Contents show. Romi Cumes Somatic Therapy, P. The levator scapulaeâs primary function is to elevate the scapula (shoulder blades). Sit or stand with your arms at your sides, chest forward and chin up. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Watch on. Half Swan (Prone Long Box) 1-2 Spin . Hold 10 sec. , 2 × [ ½ × base × height]. BACK EXTENSION-GALLUR 65. Grab the dumbbell with your working hand. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and. Pull the dumbbell up to your ribcage. 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. Once branching from the brachial plexus, the DSN pierces the middle scalene muscle, coursing deep to the levator scapulae and the rhomboid major and minor muscles. Pause briefly at the top, then lower your arms back down. True. As you push yourself back up, focus on squeezing your shoulder blades together. Exhale and raise both hands up above you until your biceps. Lift your arms pointed in front of you. Step 2: Squeeze your shoulder. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Lying on your stomach, put your arms out above you with your thumbs into the air. It really can be done. Whether you are at the local health club, crowded around the BP to see who the strongest person on the team is, or just simply the one with the most âupper-bodyâ power. Seated Cable Rows 5. Then return your arms slowly to their starting position. 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. You don't need to feel the muscle burn to ensure it works. Hold the ends of the band with both hands, palms facing each other. Hi, Male, 5"7, 69kg. The trapezius, rhomboids,. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. 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. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Massage the ball over a one to two inch area. Squeeze your shoulder blades together for a second or two, and keep them pulled down. retraction relies on the rhomboid major and minor muscles. With your arms about shoulder height, clasp your hands in front of you. Variations on the Reverse Fly. Holding this position, squeeze your shoulder blades toward each other to activate the rhomboid muscles. The variations use dumbbells. Stand with good posture, squeeze shoulders back. This will squeeze your shoulder blades. Summary. . What is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. Itching around the anus. Hold 5 seconds. The rhomboids do not strengthen by doing these exercises but the rhomboid plays a very major role in our shoulder health, capillary health, and postural health. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. loss of movement, or difficulty or pain when moving the muscle. Do rows help rhomboids? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Lower the barbell in a controller fashion until your arms are fully extended. Hold the squeeze for 5 seconds, then release. I prefer the single row as it allows me to focus on the rhomboid squeeze. Their primary function is to retract, or pull back, your shoulder blades. Lie flat on a bench with a dumbbell in each hand. Hold the stretch for 20-30 seconds, then release. âTo 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,â Dr. Batwing rows emphasize the rhomboids, which are crucial for optimizing posture and rear delts. Hold for a count of 5 and slowly release. Make sure you're not holding your breath as you squeeze. Pause, then slowly lower your arm back to the starting position. -lift leg 4-6 inches from floor while keeping knee straight. You can also try these exercises on a wall with your hands facing up. Hold for ____ counts. After a minute, push hard into the. . Place the ball between the bottom of your shoulder blade and your spine. Slowly. Stand behind a barbell with your feet shoulder-width apart. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted. Repeat for several repetitions. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Switch hands. I have been shooting a scott black hole hinge release and am shooting pretty well. The Rhomboids are two muscles â Rhomboid Major & Rhomboid Minor. SHOULDER ANATOMY External Rotation Attach theraband to a stable object at waist levelSummary. C. . Think of sitting. 8 tab at a rounds. Bent Over Barbell Row. 1. Pull your upper arms back to row the dumbbells to your chest. An overhand, medium-grip barbell row may be ideal for lat engagement on paper, but the juice isnât worth the squeeze if it causes elbow or shoulder discomfort. Shoulder Blade Squeeze. These include: latissimus dorsi (middle back) rhomboids (between shoulder blades) trapezius (neck, shoulders, and upper back) biceps. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. Each purpose goal Rhymes with goalIâm 70# at 27. Make sure to squeeze the shoulder blade down and back. Shoulder squeeze. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. While you keep your shoulders down and shoulder blades together, squeeze your core. Body composition, waist thickness, arm, chest, abdomen, but, hips, legs, BMI and waist/hip ratio parameters are evaluated as pretest-finaltest. Do 2 sets of 15. Squeezing the shoulder blades while lifting the dumbbells ensures that you donât hurt your shoulder blades in the long run. The membrane topology and three-dimensional structure of the catalytic core domain of the Escherichia coli rhomboid. Keep the shoulders down and back as you complete the exercise to isolate the movement away from the upper. Repeat the workout 10-20 times daily. Hold the squeeze for 5 seconds, then release. Inch your way across your trapezius muscle in close increments, spending at least 30 seconds at each point. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. Frequency: 1 set. With your knees slightly bent, keep a neutral spine. Jump to Latest FollowPreparatory for this exercise are the exercises "Knee Lift" as well as "Rhomboid Squeeze". BURPEES -GALLUR. Step 4. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. The rhomboids primary function is to secure the scapula to the rib cage. . Focus on squeezing your shoulder blades together as you slide your arms up and down. It's not quite a row and not quite a pulldown. As with all back exercises, your shoulder blades play an important role. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk. Changed the bent over fly + pulses to just pulses for extra burn since bent over flys were already in the main workout. I also do the seated row and rhomboid squeeze. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Stack your hands. Slowly squeeze your rhomboids by brining both your shoulder blades together as hard and as far as possible. Pull your shoulder blades down. Begin this exercise standing or sitting with your back straight. Tips: Pull your shoulder blades back, and together ( scapular retraction ), and then squeezing them together is the most effective way to train the rhomboid muscles. Sit on the ground. âTo 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,â Dr. How does it occur? The doorway stretch is an effective stretch to relieve tension in the rhomboid muscles. Rhomboid Strain or Spasm Exercises: References. Rhomboid Squeeze. hindihealth, onlymyhealth, halta tips, health hindi in, hindi healthy, health for all in hindi,Study with Quizlet and memorize flashcards containing terms like Epimysium, Perimysium, Endomysium and more. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). From this position, raise your arms up and out to the sides to form the letter âY. A rhomboids exercise is very simple and can be done anywhere. Pull the rope towards your face while squeezing your shoulder blades together. Band Pull-Aparts. Rhomboid Muscle Strain/Spasm What is a rhomboid muscle strain or spasm? Your rhomboid muscles are in your upper back, con- necting the inner edges of your shoulder blades to your spine. T-Bar Row with HandleRepeat 20 times. Press into your hands, pushing away from the ground. What exercise works rhomboids? What exercises work the rhomboids specifically? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Think about raising. Training these muscles will beef up your upper back, making you look impressive with or without a shirt. The rhomboids attach to the thoracic portion of your spine and to your shoulder blades. Squeeze your shoulder blades together at the top of the row. When you perform the row, squeeze at the top and slightly open up your chest as you rotate outward. . aight back, stretching the tubing for resistance. It is divided into two parts: the rhomboid major and the rhomboid minor. Squeeze the shoulder blades together, hold for a few seconds, and release. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Squeeze them together at the top of the movement. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Pull the rope directly towards your face, keeping your elbows up and out to the sides. 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. Many gym-goers suffer from scapular pain due to weak rhomboids. Here are 5 best rhomboid exercises for defined back. 1. Finally, bring your arms down and out to the sides to make your body a âTâ shape. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. Reach your arms to the centre in front of your body. These five exercises help strengthen the rhomboid muscles and improve your posture. What you want to do is really squeeze the rhomboids when in the retracted position. There you have it! 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. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. Do 3 sets. Draw your shoulder blades back and squeeze them together. Neck Extension (Reverse Chicken Peck) â Bar Squat. 2. Squeeze Prone, Prone Hip Extension, Prone Back Ex tens ion, Cat Stretch, Side Bend Prep, Spine Stretch, Rolling Like a Ball. Take a breath in, return to the starting position, and repeat. Client lying in the side-lying position. Rhomboid stretch: Stretch your arms out in front of you, placing one hand on top of the other, reaching forwards slowly. 3. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the. To activate your rhomboids, squeeze your shoulder blades together. Together they form one rhomboid muscle. A. To activate your rhomboids, squeeze your shoulder blades together. 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. . Trapezius myalgia (TM) is the complaint of pain, stiffness, and tightness of the upper trapezius muscle. Don't slam the. Step back to create tension in the band. The lats get a lot of attention, but what's often missing in back training is hitting the mid-back musculature like the rhomboids and mid/lower traps. Hold one second and slowly let the hand. Squeeze your shoulder blades back and together at the top of the rep. (Muscles of the Trunk) See also: muscleFly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. . During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to perform their task. Reclined rhomboid squeeze LUMACANG 58. â. Draw your shoulder blades back and squeeze them together. Applying heat will help relax the Rhomboid muscles. 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). Make sure your shoulders stay above your hips. 10: 3 sets: Pec Stretch: Stand in a doorway, place your forearms on the door frame, and lean forward until you feel a stretch in your chest muscles. 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. Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. Goal: Increase strength of scapular stabilizing . -Keep heels together while lifting knee 6 inches up. Stretch & Cool Down. Pause for 2 seconds at the top of the exercise and squeeze your shoulder. At 90° abduction, significant differences between the two groups were not observed. Engage your lower. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. You can even just focus on the retraction phase of a row instead of fully. Your rhomboids squeeze your shoulder blades together. Repeat three times for each set. Benefits: This exercise is important for maintaining and developing a good posture Muscles Used:Rhomboids, rear deltoid. Keep your back stable and use. a) With your arms slightly bent, contract your rear deltoids to bring the dumbbells up and out to your sides. Shoulder. This was my early morning work out 8 moves (bridge is shown 2 ways ) How many rounds can you complete. Focus on squeezing your shoulder blades together and pausing for a second. Check out the video of some of these exercises HERE, and get to appreciating those rhomboids! Kat Whitfield. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Row the bar up unless it comes in contact with your sternum, then gradually lower it again. The other is the retraction of the shoulder blades, where you pull them together behind your back. Great article. Raise your arms in front of you and pull them back until your elbows make a right an. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. at the same height and parallel to the floor. Insertion: vertebral edge of scapula. This flap is most commonly used to fill skin cancer defects of the head and neck region. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Repeat 10 times. This creates a harder "squeeze," particularly in your lower lats. The password here is rhomboids, those funny little muscles in your back. Starting on your left.