The rhomboid major and minor are shoulder muscles that connect the scapula to the spine. Rhomboids are active anytime the shoulder blades come together on the posterior body and they oppose pec minor.
Keep reading to learn about the role of the Rhomboids in Pilates, Yoga, Exercise, Stretching and Massage Therapy.
Drawing Rhomboid Major and Minor
To visualize the rhomboid major and minor muscle in 3-D on a real body, draw it on yourself or a partner. Here’s a video on how to. Yes you can! Get a marker or paint and a partner. Washable might be preferred if you don’t want a tattoo for the rest of the day.
Visit the collection in my Instagram called Shoulder to find more short clips about the Rhomboids.
Uniqueness about Rhomboid
Rhomboid major and minor are known for contributing to “good posture”, which could be described as an open chest or upper body alignment. While rhomboids do retract the shoulder blades, the angle of the muscle fibers also elevate the scapula, which can recruit other elevators such as upper trapezius and levator scapula and cause neck aggravation. Cueing the scapula properly helps achieve the desired results without negative consequences.
Origin: Spine - C7, T1-5
Insertion: Medial border of scapula
Actions: Retract, adduct, elevate and downwardly rotate the scapula at the S/T joint.
Source: Trail Guide to the Body
rhomboid in Yoga
Anytime we want to bring the scapula together or bring the arms down to the sides from an abducted position the rhomboids are working to tuck the scapula into the spine. The downward rotation portion of this motion happens when returning from tree pose, when standing in mountain pose (with the assistance of lower trapezius) and when retracting the scapula on the upper arm during triangle. Also during cobra, chair and when coming out of thread-the-kneedle. See stretching below for more yoga thoughts.
You can see rhomboid working in this video as she moves from three-legged dog to runners lunge.
rhomboid in Pilates
The same for Pilates, when looking for that open chest with scapula together in an erect posture, rhomboid works. When returning from a roll-up or attempting to sit up tall during seated exercises rhomboids are anchoring scapula. Also, during single or double arm rows/pulls.
In this video, rhomboids are assisting in upper body alignment and working during the single-arm rows/pulls.
rhomboid Exercises
Common movements in the gym to strengthen rhomboid are any rowing/pulling motions. Rhomboids are often called upon to support an upright posture and anchor the scapula during tricep extensions, bicep curls and lat pulls downs.
rhomboid Stretching
Scapula protraction, depression and downward rotation movements are the antagonistic motion to what rhomboids do, so use these to get a complete stretch of the musce. Pectoralis Minor would be a direct antagonist and active way to lengthen rhomboids. Serratus Anterior would also help stretch rhomboids using protraction. Drawing the scapula into depression with Lower Trapezius or Latissimus Dorsi would also lengthen Rhomboids.
Thread the needle in yoga is a stretch for rhomboid if the pressure on the shoulder is okay for the body. What is even more effective is if the arm is adducted slightly from 90 degrees toward the hips. Childs pose with the arms at the sides and sliding into scapular depression will also stretch rhomboids.
rhomboid Massage
Getting in between the spine and scapula is a sure way to massage the rhomboids. Trapezius is superficial to them and several spine muscles are deep. Moving in the direction of the muscle will target its fibers more specifically (medial/superior to lateral/inferior).
To learn more about the nuances and possibilities of the rhomboids and review directional terms check out one of my Integrative Anatomy CE courses. Live workshops in person and online are available and the online course you can take anytime at your own pace.
