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26.03.2014

Exercises for trapezius and rhomboid muscles, training programs for employees - Try Out

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Minor: Ligamentum nuchae, spinous processes of seventh cervical and first thoracic vertebrae (8, 11). The rhomboid minor originates from the spinous prominens and inserts into the root of the spine of the scapula. With your partner in prone, with one hand locate the root of the spine and inferior angle of the scapula, and with the other hand the spinous prominens (spinous process of C7) and the spinous process of T5 (countdown from C7). You may be able to feel the rhomboids contract with a little knowledge of functional anatomy. The rhomboids work synergistically with the upper trapezius and levator scapulae during elevation. The rhomboids act as downward rotators along with the levator scapulae and pectoralis minor (this synergy plays a major role in Upper Body Dysfunction (UBD).
The rhomboids may aid the serratus anterior in acromioclavicular internal rotation (flattening of the scapula against the ribs).
All of the muscles that move the scapula have an affect on acromioclavicular (AC) and sternoclavicular (SC) arthrokinematics, but the relationships are indirect and may vary depending on the intended motion, synergies recruited, compensation patterns present, and potentially individual differences in the shape of joint surfaces (16). While there are many muscles that can cause pain between the shoulder blades, the major muscles often involved are the trapezius and the rhomboid. For those with chronic problems that need more than compression due to excessive scar tissue, the help of a professional Massage Therapist or an Active Release Practitioner can help. For those who sit for long periods and get so involved in work that they forget to take breaks and change postures, a timer set for 20 to 30 minutes can be placed in a location that you must get up to turn it off and reset it can be a great solution. For some, the use of a posture support brace can assist the muscles of the upper back and spine to assume the correct posture. When using armrests on a chair, having them too low can stress the trapezius muscle, too high can cause tension of the neck and shoulder muscles, so try to sit close to your desk with the armrests at desk level.


Often, with rounded shoulder posture, the chest muscles (pectorals) can become tight and the in the door stretch can help with tight pectoral muscles and overstretched trapezius and rhomboid muscles. For those who like to sleep on their side and have difficulty finding a comfortable position due to pain between shoulder blades, a pillow can be placed under the affected arm to prevent it from rotating forward and stretching the trapezius and rhomboid muscles.
The lower discs in the neck can become herniated, torn or degenerative changes can occur which place pressure on the nerves and this may also cause pain between shoulder blades. Difficult cases involving pain between shoulder blades may require medications and perhaps an orthopedic consultation, however, some home treatments using moist heat, posture changes and traction units may help. Since these various conditions may occur together, a more comprehensive approach may be required to treat pain between shoulder blades not responding to basic postural modification and conservative therapies. A 2015 study in the journal Medicine (Baltimore), found coblation technology or nucleoplasty can be an effective, minimally invasive and safe procedure for chronic cervical disc herniation that is producing upper back pain.
Both the lower traps and the rhomboids retract, but the rhomboids downwardly rotate and elevate the scapula, while the lower trapezius upwardly rotate, depress the scapula. Most often it is related to muscle problems, however, a herniated disc or pinched nerve in the neck can cause pain in this area, along with neck joint irritation. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. Considerable involvement of the trapezius can cause what is often termed trapezius myalgia and the are exercises for the trapezius muscle that have proven beneficial.
The back of the chair should not be pushed forward and should have a slight backward angle. There are body pillows that can help keep the back from twisting the lower part of the trapezius and can also fit under the arm at the same time.
This usually requires no general anesthesia and is more like a spinal injection procedure as an outpatient procedure.


The rhomboid major originates on the 5th thoracic vertebrae and inserts along the medial border of the scapula from the root of the spine to inferior angle. Since arthritic changes and joint problems may occur, this is a common area for careful spinal adjustments.
Pain between the shoulders can also be referred by the heart, stomach and gallbladder or, if you have osteoporosis, a possible compression fracture. The muscles become overstretched and weak, placing abnormal stress on the spinal bones, altered motion and, over time, can develop scar tissues from small tears which develop.
Place the ball or release tool on the floor and lay on your back with the ball or tool between the shoulder blades. A neck pillow designed for side sleeping can add the final touch to a comfortable night’s sleep that reduces pain between shoulder blades. This muscle lies deep to the trapezius muscle, with no portion visible underneath the skin – even at the extremes of upward rotation and shoulder abduction. You can control the pressure and when you find a tender area, hold it until the pain gradually fades – about 20 to 30 seconds, although it may take a minute. Deep to the rhomboids lies a strange muscle – the serratus posterior superior, which contributes to the elevation of the ribs and respiration. Deeper still are the transversospinalis muscles associated with segments C7-T5, portions of the the spinalis and longissimus muscles of the erector spinae, portions of the semispinalis and splenius cervices muscles, and the levator costarum. It is my hypothesis that the levator scapulae and rhomboids are over-active synergists for an inhibited trapezius, resulting in a loss of upward rotation and posterior rotation of the clavicle, replaced by elevation, and an increase in downward rotation and anterior tipping.



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