The rhomboid muscle is located under the trapezium and connects the scapula to the vertebrae of the upper back. Together with the middle fibers of the trapezius muscle, the rhomboid muscle connects the shoulder blades. It also elevates the scapula along with the levator scapulae muscle. Therefore, the rhomboid muscle holds the shoulder blades, brings the shoulder blades back. One of the muscles responsible for good posture is the rhomboid muscle. This is one of the most important muscles that stabilize the scapula from behind. The rhomboid muscle goes from the spinous processes of the upper thoracic vertebrae to the inner angle of the scapula, in the direction from top to bottom (from the vertebrae to the scapula). In addition, it is divided into two parts: a small rhomboid muscle and a large rhomboid muscle. Small starts from the spinous process of the sixth cervical vertebra. The large rhomboid muscle runs from the first to the fifth spinous process of the thoracic spine to the same angle of the scapula.

Problem
The muscle is prone to weakness, usually on both sides at once. In this case, the shoulders are shifted forward and a stooped posture is formed. Muscle antagonist: Pectoralis minor, with weakness of the rhomboid muscle will shorten. Which will further increase the shift of the shoulders forward. A shortened pectoralis minor muscle can compress the neurovascular bundle, which will lead to goosebumps in the hands.

Also, the second sign of its shortening: turning the hand with the back side forward (if you lower your hands down while standing). Having weakened, the rhomboid muscle displaces both the scapula and the entire shoulder girdle forward, which causes shortening of the pectoralis minor muscle. Following the shoulders, the head and neck move forward, since the long extensor of the neck is attached in the same way as the rhomboid muscle to the upper thoracic vertebrae. And with weakness of the rhomboid muscle, their fixation and displacement occur, and the long extensor of the neck cannot function normally.

The rhomboid muscle tends to weaken, especially when the pectoralis major muscle on the front of the chest is overworked or very tense. The pectoralis major muscle is a muscle in the chest that gives this part of the body a beautiful appearance. Many weightlifters and bodybuilders overwork their chest muscles and end up with a stooped figure. The force of the overworked pectoral muscle pulls the shoulders forward, and the consistent load on the rhomboid muscle weakens them and develops pain zones. Any kind work that requires you to lean forward with rounded shoulders exposes the rhomboid muscle to the danger of stress points.

This muscle, which is responsible for ensuring a beautiful and even posture, is very often weak. It happens that either the small or the large rhomboid muscle weakens. Then, the remaining capable muscle takes on a double load and tries to compensate for this, tries to hold the shoulder blade alone and, therefore, begins to shorten and hurt. But most often, weakness of the entire rhomboid muscle occurs at the same time. It is with the weakness of the rhomboid muscle that stoop occurs, because it holds the scapula behind.

Being in such an uncomfortable position, a person wants to straighten up. But he begins to straighten up not due to the fact that his extensors begin to work, fixing the shoulder blade from behind. It straightens due to the fact that it excessively strains the extensor of the back in the lumbar region. At the same time, he develops hyperlordosis (too much deflection in the lower back). Pain in the lower back during gymnastics appears, just because, trying to stand up straight, gymnastics cannot straighten the thoracic spine and makes it an effort in the lower back.

Further, the small pectoral muscle ceases to work normally. She tries to compensate for the weakness of the rhomboid muscle and shortens. Since the pectoralis minor muscle is attached to the coracoid process of the scapula and to the third, fourth and fifth ribs, this causes a lot of problems.

The fact is that it is a respiratory muscle. And due to the fact that it is shortened and the third, fourth and fifth ribs are fixed, there is a restriction of mobility in the third, fourth and fifth vertebrae and a shortening of inspiration occurs. The muscle pulls the ribs up and the chest is always in as if inhaling, it is always raised. And the rhomboid muscle is an exhalation muscle, it contracts on exhalation, during exhalation the scapula moves closer to the spine.

A complex set of muscle changes with stoop is called upper cross syndrome.

Diagnostics
The pain that occurs in this case in the muscle is felt along the inner edge of the scapula. It does not depend on movement – it can be felt during rest. Not only the rhomboid muscle is involved in the structure of pain. But you will feel her participation only when relieve points of tension in the trapezius, levator scapula, and infraspinatus muscles. If you hear clicks or crunches when you move your shoulder blades, or if you feel pain in the upper part of your lower back, this means that there may be points of tension in the rhomboid muscle.

Stretching and static exercises
1. The easiest way to eliminate points of tension in this muscle is to lie on the floor and place the ball between the shoulder blade and the spine. You may need to rest your head on a thin pillow for comfort. Where to place the ball, you will understand when you lie on it and experience pain from pressing on a point of tension. As you lie on the floor, allow your body to relax by breathing deeply. The force of your body’s gravity and the compression of the ball will do all the work of relaxing the muscle.

2. Stretch: Sit on a chair, lean forward and lower your head. Cross your arms so as to grab opposite knees. Hold this position for 20 seconds. You can also practice lateral twists of the thoracic spine, they also involve the rhomboid.

3. Mixing. One of the easiest and most effective exercises to bring the rhomboid muscle into a healthier state is to bring the shoulder blades together. Dynamic exercises
There are about 650 muscles in our body, but for some reason we do not train all 650, but only the most important ones, those that form the basis and in the course of which the whole body is transformed. Rhomboids are just one of those muscles that do not need to be purposefully trained, since they develop passively when performing exercises on the back. Almost every exercise involves these muscles, and therefore you should not worry about their development – they are somewhat independent.

The most important thing is to bring the shoulder blades together before starting the exercise in order to tighten the rhomboid muscle. Otherwise, she will just passively overstretch, and not train.