Neck and Shoulder Pain: Ease It Out With Rhomboid Muscle Workout
Strengthening your rhomboid muscles with the right exercises to develop resistance against injury. Here are a few simple exercises that can help strengthen your rhomboid muscles. You can do these at home, so no need to worry about going to the gym. Ideally you will perform these exercises once a day or every other day, […]
2013/11/08 7:31 AM
Strengthening your rhomboid muscles with the right exercises to develop resistance against injury.
Here are a few simple exercises that can help strengthen your rhomboid muscles. You can do these at home, so no need to worry about going to the gym. Ideally you will perform these exercises once a day or every other day, if you can’t find the time, then whatever works for you: Make sure you do it regularly, so find a rhythm that suits your life style. Having healthy rhomboids decreases the likelihood of neck and shoulder pain to occur.
1. Shoulder Blade Squeeze (warm-up exercise)
- Sit or stand with your back straight.
- Slightly tuck your chin in and slightly put your shoulders back.
- Slowly squeeze your rhomboids by brining both your shoulder blades together as hard and as far as possible.
- Hold this position for 5 seconds and do this for 10 repetitions.
Note: Discontinue this exercise if it causes pain anywhere in your back.
2. Darts
- Lie on your stomach and squeeze your rhomboids by bringing both your shoulder blades together.
- Clasp your hand together behind your back.
- Straighten your elbows and raise your arms away from your body.
You should feel a contraction of all your back muscles and help realign the chest, neck and vertebrae. This is useful for those who are suffering from disc problems in the neck area.
- Together, raise the arms and both legs, toes pointing out.
- Do 5 repetitions purposefully.
3. Resistance Pull Band
- Sit on the floor; slightly bend your feet out in front.
- Loop the resistance band around the soles of your feet, holding the ends in your hands.
- Point your arms straight to your toes while holding the ends of the band.
- Slowly pull your arms back, bending your elbows toward your back and your hands at the side of your body as shown in the image.
- Return to the starting position.
4. Dumbell Row 1
- Begin by bending over at your waist so that your torso is parallel to the floor. Tuck your abs in and slightly bend your knees.
- Hold a medium-weight dumbbell in both hands. Hold them straight down without locking the elbows.
- Bend your elbows, in a rowing motion, up until they level with your torso.This brings the weights close to your chest. Keep your shoulders relaxed.
- Lower the weights back to its original position. Do 1-3 sets, 10-16 reps.
Note: If a back pain occurs due to this exercise, you may do the one arm row so that the non-working arm can support your back.
5. Dumbbell Row 2
- Begin by placing your right foot on a platform while resting your right hand on the upper thigh.
- In your left hand, hold a dumbbell of medium weight.
- Lean forward tucking your abs in and keeping your back flat.
- Hang the dumbbell down, pointing straight to the floor.
- Bend your elbow as you pull your hand above your torso in a rowing. While in this position, squeeze your back while maintaining your hips square and your abs engaged.
- Lower the dumbbell down to its original position.
- 10-16 rep, 1-3 times.
Note: just keep the movement in your arm and avoid moving or turning your hips.
6. Cool Down Exercise
- Stand straight and raise your arms to your side.
- Tuck your torso out and stretch your arms backwards to bring them in line with your head.
- Hold this for 5 – 10 seconds and return to the original position.
- Do 3 sets, 10 repetitions.
As a final note, it is vital to keep in mind that being healthy and pain-free don’t have to be expensive. At the same time, dealing with trivial health issues like neck and shoulder pain is better done holistically. While there are other causes of neck and shoulder pain, eliminating all possible triggers is important to effectively deal with the root cause of the pain.
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Aude is an ex corporate Lawyer with a passion for health, self development and independence which lead her to give up her former career to help others through health.
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