Maintaining good posture and healthy shoulder function are essential components of overall well-being. The rhomboid muscles play a crucial role in both posture and shoulder function. They are responsible for retracting, elevating, and rotating the shoulder blades. When these muscles are engaged, the retracted shoulder blade position promotes an upright spinal posture compared to when they are relaxed, which tends to cause the shoulders to slump forward.
The rhomboid muscles work in tandem with other muscles to maintain optimal shoulder function. They are vital for the smooth and coordinated movement of the shoulder joint. Good flexibility and relaxation of the scapula are required for a full range of movement without any shoulder joint impingements when lifting your arm up off your sides towards your ears.
A great exercise to engage and increase rhomboid muscle control is the Rhomboid push-up. To perform this exercise:
- Stand on all fours with your arms and legs at 90-degree angles, ensuring your hands are directly under your shoulders and your knees are under your hips. Relax the small of your back into a natural arch and keep your neck relaxed, maintaining a neutral spine position throughout the exercise.
- Slowly lower your torso by squeezing your shoulder blades together. Keep your elbows slightly bent and pointing back toward your thighs during this shoulder blade movement exercise. It’s important to note that this exercise is different from the cat/cow stretch, which involves arching and flexing your spine. In the Rhomboid push-up, all the movement should occur through the sliding of the shoulder blades on the ribcage while the spine remains in a neutral posture.
- Push your hands into the ground to separate the shoulder blades and return to the starting position.
Work your way up to 60 seconds of slow, controlled up-and-down movements, and repeat the exercise three times per day for the best results.