3. Cervical plexus. Enroll in our online course: DOWNLOAD OUR APP:📱 iPhone/iPad: Android: GET OUR ASSESSMENT B. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Sit on the ground. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Assume a staggered stance with your outside leg extended back. Chest-Supported Row. This guide lists 11 effective rhomboid exercises that can strengthen your back. Raise your arms in front of you and pull them back until your elbows make a right an. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. Fire your rhomboids (back) and rotator cuff muscles to pull the resistance band straight back across your chest, like shooting a bow and arrow. Relax and return to the starting position. Keep the movement slow and controlled. Raise both arms out to your side on an exhale. It inserts at the scapula's medial border near the base of the spine of the scapula. rhomboid muscle: The major or the minor rhomboid muscle -- shoulder muscles. Lock the elbows and perform the movement by retracting the shoulder blades. OPERATION: Trigger point injection into the right-sided thoracic spine musculature, into the rhomboid major, rhomboid minor, and levator scapular muscles. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Avoid rolling the ball directly over your bones and joints. 2. This is one rep. . 2. This is "How to Do:RECLINED RHOMBOID SQUEEZES" by Abhishek Shamkuwar on Vimeo, the home for high quality videos and the people who love them. Plate-loaded High Row. Keep your arm straight during the exercise. Leg Raise Clap Reverse Crunch Spider-Man Plank. Make sure you keep your neck straight for the best form. Overhead tricep extensions. Begin with 1 set of 10 repetitions and work your way up to 3 sets of 10 repetitions. reclined rhomboid squeezes ( 12 times) 16. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Rhomboid Muscle Anatomy Your rhomboid muscle is responsible for many upper body activities. Repeat. Repeat ____ times. The rhomboid major originates from the second through fifth thoracic vertebrae and inserts into the medial scapular border of the scapula just below the insertion of the minor. Face-Pull with Band. Increase the rhomboids of the anchor arm’s stretch by reaching across with the other hand. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Strengthening Exercise : 1. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. Wide Grip Pull-Ups: Hang from a pull-up bar with your palms facing away. The variations use dumbbells. Control the band on the way. Check out this complete back workout and instructional exercise guide. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. A rhomboid exercise that targets the traps and upper body. Perform two sets of 10. From this position, raise your arms up and out to the sides to form the letter “Y. . You can also try this with dumbbells or a barbell in your hands. Place your closest hand on the bench. sit with you are nice band. Knee Squeezes Bridge With Block Between Knees Rhomboid Squeeze Mountain Pose With Head to the Right Mountain Left Side Bend Right Side Bend Workouts by this Member TV Time 19 minutes, Beginner Quick Shoulders & Arms Break 5 mins 25 secs, Beginner Casual Back & BicepsThe deformed muscles associated with upper cross syndrome put stress on the surrounding muscles, tendons, bones, and joints, causing most people develop symptoms that include: headache. Lie flat on your stomach on a mat or bench. . A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. External shoulder rotations – 5lbs; Rhomboid squeezes – 5lbs; Double cross extension – 5lbs; Plyo push-ups, on floor They demo these against a wall! Even if I have fat arms, I’m strong enough. The face pull exercise is one of the best exercises to target the rhomboid muscles. Insertion: vertebral edge of scapula. 😅 We'll see soon. Row towards just above your stomach. Hold for 20 to 30 seconds. Pull the dumbbell up to your ribcage. Plus, tips to sleep better with rhomboids pain. Rhomboid squeezes (reverse flies) are excellent for helping to strengthen the rhomboids which sit between the left and right shoulder blades. Dumbbell pullovers. Injury. Hold the ends of the band with both hands, palms facing each other. . Dumbbell jerks. The world tried to make a mockery out of her. a) Bent Over Rows. With this exercise, you train the upper back muscles and the back of the shoulder for optimal upper-body posture in everyday life. Raise your arms straight out in front of you to form the letter “I. upper body to make harder add weight and 10 burpees in between each exercise 2 min each exercise arm circle forwards / back / drummer boy / fruit ninja 4 - 30…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateReclined Rhomboid Squeezes: Sit down with bent knees. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. Toned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. a pole). Pull your elbows back and squeeze your shoulder blades. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. at the same height and parallel to the floor. Return toRhomboid squeezes. If they get really strong and short, or overactive, the rhomboids maintain the scapula in a downward rotated position, which will limit overhead movement. Keep your hands on your side, and extend towards the floor. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateLeg extensions and curls were a joke, as were the rhomboid squeezes, but everything else was plenty tough. After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 7. Resistance Activated Releases. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Funky chickens. Repeat this excise. Group 3 . The origin of the rhomboid muscles is from the spinous processes. Upright row. 2. PROCEDURE:. Push. Meanwhile, tighten your abdominal wall to gently draw your belly button in toward your spine. Isometric squeezing exercise may begin with many post‐operative patients. Rhomboid Squeezes. Thank you for watching my video. Action: pulls scapulae toward each other. 1. Massage the ball over a one to two inch area. Here are myofascial release techniques that many physical therapists recommend to improve flexibility and relieve tension in the thoracic spine. Repeat ____ times. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Examples Of Using Rhomboid In A Sentence. . Trapezius Muscle. 12. This motion helps increase tone and strength to pull the. When the muscle fibers are stretched or torn, a strain or injury results. Since everyone is built differently with unique limitations,. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. Hold the squeeze for 5 seconds, then release. Primary Actions: elevation, upward rotation. Start with a resistance band attached in front of you. 14 Standing Rhomboid Squeezes – This is a great exercise to learn exactly what we mean when we say “working against yourself”. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Then slowly lower your arms to the start position. Lay face down on an incline bench, with a dumbbell in each hand, and your arms extended down. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Posted by u/[Deleted Account] - 4 votes and 6 comments1 Rhomboid Squeezes 2 Bicep Squeezes 3 Arm Circles 4 Arm Circles – opposite direction 5 Tricep Push Ups 6 Row Pulls 7 Side Push Ups 8 Other Side 9 Tricep Dips 10 Regular Push Ups It seems deceptively difficult, but by that last interval of basic push ups, your arm muscles will be burning!Criss Cross/run In Place Criss Cross/12 Reclined Rhomboid Squeezes; jump rope regular bounce/backwards regular bounce/30 arm scissors 2:35; boxer skips/off step/14 rhomboid pulls 2:20; run in place/sprint in place/6 triceps kickbacks 2:12; run up and back/backwards run in place/6 incline push-ups 2:10;Holding this position, squeeze your shoulder blades toward each other to activate the rhomboid muscles. Pull your elbows back and squeeze your shoulder blades. Contract your abdominal muscles to stabilize your spine, then squeeze your shoulder blades together for five to 10 seconds, moving your arms behind your body. Rhomboid Squeeze (Crack the Walnut) – Bench Press Decline. ”. Next, perform shoulder blade squeezes by squeezing your shoulder blades together while keeping your arms straight. You're performing protraction and retraction of the shoulders. Kisner C, Colby LA. (25) focused on upper-body strength training consisting of biceps curls, lat pull-downs, military press, and bench press on a Nordic Power weight resistance machine. Consider taking a hot shower or applying a hot pack for at least 10 minutes. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. But an over-emphasis on squeezing the shoulder blades and using the rhomboids as prime stabilizers is not the way to go. 4. 5. It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. Adult Advisor 2015. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. Some health conditions can also cause rhomboid muscle pain. Then, gently forward bend your head to feel a deep stretch. Show Instructions. Todd Austin from Virden, IL leads a demonstration of his "Angel Wing Exercise" to strengthen the rho. html at master · Agot8877/Everyday-Fit-AppThanks guys. If you have weak rhomboids, you will notice your shoulders will tend to round forwards. Do. Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. Do 2 sets of 15. Stretching: Sit upright in a chair and make sure that your posture is correct. Squeeze your shoulders and traps as much as you can. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. Reclined Rhomboid Squeezes To activate your core, sit in a reclined position as far back as you need to. I’d specifically do rhomboid. Shoulder Blade Squeeze : Begin this exercise standing or sitting with your back straight. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. Repeat 10-12 reps for three sets. trouble moving the affected area. If you have joint problems in your shoulder, the. Hold for ____ counts. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. The above information is from my Huawei Watch GT 2. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Definitely lots to think about there. Hopefully you can use these short, exercise videos. Sit on the floor with your knees bent and your arms extended i. Finally, pull rearward, concentrating on pressing your shoulder blades together. UPPER BACK (RHOMBOIDS) Here’s a variation of the previous upper back move, which targets the rhomboids. Rhomboid muscle pain may be caused by overuse or injury to the muscle. Scapular winging occurs when the serratus anterior is weak which can effectively allow the rhomboid and trapezius muscles to “run wild. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Top 7 Rhomboid ExercisesRhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise. I strongly suspect that someone's already invented this movement and that it probably already has a name — a normal name. 1. Barbell Bent-Over Row. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Reverse dumbbell flyes can be. along with that, fatique and high. Control the band on the way. Rhomboids . Hopefully you can use these short, exercise videos. You can strengthen your back and improve postural stability by using dumbbells to strengt. When you squeeze your shoulder blades closer together, the rhomboids are doing much of the work. e. The half-kneeling archer row is all about the details. Sit in a reclined position with your knees bent, hold your abs in tight. Still keeping the shoulders. This test is positive for a weak middle trapezius if the scapula cannot be retracted. 4. Control the resistance as you release the handles back to the starting position. 3. Set an adjustable bench at an incline that allows full stretch of the arms at the bottom of the row. Try to squeeze the shoulder blades back together like you would a pencil. It’s a small and controlled movement but very effective for strengthening this area. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. My air squats are great (according to my trainer), but as soon as I get a bar on my back my form. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. Begin this exercise standing or sitting with your back straight. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. The face pull is a favorite for etching in and revealing the muscles of the posterior delts, traps, rhomboids, and rotator cuff muscles. This workout also leads to developing good abs. Front raise thumbs up. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderWhat is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. 30sec each. 45 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Jordon Denfeld Personal Training: More about Rows . Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. Raise your arms to the sides at shoulder height, then put them down. It inserts at the scapula's medial border near the base of the spine of the scapula. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. B. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. Repeat for 10-12 reps. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. Learn how to. Have you got rhomboid squeezes in your routine? If not, that might help with both the strengthening and posture. It’s ok to protract the shoulder blades to get more of a stretch during the eccentric phase (when you are bringing the band back towards your feet). Hold this position for 10-15 seconds before releasing. [1][2][3] One of the other terms used for SD is scapular winging, but it is a different condition that results in scapular dyskinesia usually after a long. 5. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. Build musclewith challenging exercises that will leave you feeling energized. Sit on a crouching way as far as you can manage. Draw your elbows back while squeezing the shoulder blades together. Today I…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateLoop a resistance band around a stable anchor (i. It is a special type of parallelogram in which opposite sides are parallel and equal; and there are no right angles. Band Pull Aparts. Here are myofascial release techniques that many physical therapists recommend to improve flexibility and relieve tension in the thoracic spine. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. Improve your posture by strengthening your Rhomboids with dumbbells. Do this exercise for a minute. Pull-Ups. Scapular winging can also affect the person’s ability to lift their arms over their head or carry heavy items. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. Squeeze your shoulder blades together at the top of the row. i know DL, either too short or too long can cause it. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. In the second phase (3-4 weeks), the resistance of Thera-BandStep 1: Stretch your chest! This will relieve the strain that is being placed on those poor rhomboids. Repeat step three 10 times to help increase strength in your rhomboids and prevent pain. You should be in this position for few seconds and then slowly return to the original posture. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. 4. 2. Grab the dumbbell with your working hand. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, Moderate상체 다이어트에 좋은 운동으로 특히 등살, 가슴, 팔뚝에 좋아요. Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. With your fists. These stretches help release tension in the neck and upper back, which can alleviate pain associated with rhomboid dysfunction. Avoid gripping the bar too tightly, and focus on squeezing the muscles in your shoulders. Side Arm raise |15 times. 2. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture,. 1. Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateDecline Close Push-Up. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Most back exercises work several muscles at once, so going to focus on two key exercises which work the rhomboids. Hello doston aaj mai reclined rhomboid squeezes exercise krne wala hu. Stay in this position for few seconds, relax your shoulders and repeat. These five exercises help strengthen the rhomboid muscles and improve your posture. 12. Variations on the Reverse Fly. Rhomboid Squeezes: Sit or stand with shoulders relaxed. Move the band down to elbow height and step backwards to create some tension in the band. Goal: Increase strength of scapular stabilizing . comShoulder Blade Squeeze. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. Bring your arms up to shoulder height, and bend at the elbow; squeeze you shoulder blades together, all while flexing and working against the motion that you are actually trying to complete. 7. Diaphragmatic Excursion (Breath out) – Muscle Contraction. Step 7 Scapular Adduction and Abduction. Rhomboid Strengthener. You don't need to feel the muscle burn to ensure it works. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. See: illus. More training advice can be found on our website, as well as and event finder, free personal training and much more. Decline Crunch. Rhomboid minor sits a little higher, attaching from the nuchal ligaments and spinous processes of C7-T1 to the medial border of the scapula. Hold the stretch for 20-30 seconds, then release. e. . Day 4 – Incline Dumbbell Row: 3 sets x 12 reps @ 65%. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. jpgToned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Repeat the workout 10-20 times daily. Perform two sets of 10. Lead with your elbows, keep your wrists straight, and squeeze your shoulders together to maximize upper-back engagement. Rhomboid Squeezes. Shrug 3. Next, take a look at the scapulae and their relationship to the client's spine. Pause, then slowly lower your arm back to the starting position. Now, pull down, stretching the band until it gets right. Pushup. For example, exercises like bench press or rows need stability in your upper back and shoulders. Hopefully you can use these short, exercise videos. 5. Repeat this excise. Now pull your shoulders forward like reach out until you feel your scapulae pulling away from each other. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25. Their primary function is to retract, or pull back, your shoulder blades. Hold 5 seconds. Your chin should be tucked in slightly and your shoulders should be back slightly. . Neck Extension (Reverse Chicken Peck) – Bar Squat. . Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. Bend your knees and place flat feet on the ground. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. This exercise strengthens all of the major muscles of your back, including the Mid Trapezius and the Rhomboids which will help bring the shoulders back. Arnold presses. blkrosebooks. Pull the band towards your face, keeping your elbows high and your shoulders down. Step 4. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. 19 While different band tensions were utilised forTip Squeeze your shoulder blades together as you pull. 4. Side Arm raise |15 times. Pull the rope towards your face while squeezing your shoulder blades together. Massage Therapy Balls; Massage Ball Kits & Bundles; Books & Accessories; Gift cards; Wholesale; Roll Model® Starter Kit Featured Product;Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). Work up to a weight you can row 8-12 times. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. aur ek nat. Levator Scapulae: This muscle sits on the back side of the. Try to squeeze the shoulder blades back together like you would a pencil. Many clients, unless engaged in regular exercise or sporting. Last modified: 2014-06-09. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Low-to-High Cable Rows. The seated neutral grip row effectively targets the rhomboids and mid-back muscles by letting you tuck in your elbows as you row. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. Repeat all stretches ideally about three to five times. Diagonal Runner. Level 2: Lying flat on back, on the floor or a bench. Go light, and really focus on squeezing your shoulders back and together. Do 2 sets of 15. Pull your elbows back and squeeze your shoulder blades. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing your shoulder blades together at the end of the range of motion. Sit or stand with good posture. How to Do It: Begin standing with a good posture. Hold the ends of the band with both hands, palms facing each other. Find an empty patch of wall, place the. Bicep curls. This video as performed by our instructor; demonstrates in detail, how to do the Reclined Rhomboid Squeezes exercise correctly. Hold for 2 seconds then slowly return to the starting position. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. Do four sets of progressively increasing reps. Philadelphia, PA:. . Step back to create tension in the band. Hold each stretch below for 30 seconds and then release. Squat variation: 3-5 sets x 3-5 reps.