Click To Watch Stretch Video
At Entegra Health, a common Remedial Massage complaint regarding the upper thoracic/back area, involves the Rhomboid muscles. The Rhomboids are located deep to the Upper Trapezius muscles and attached to the scapula (shoulder blades).
What Tension Related Problems Can Occur Here? | Seated Row
Tension commonly associated with the Rhomboid muscles is often attributed to poor posture concerns, and upper back pain and discomfort. Common postural concerns include rounded shoulders, contributing to a forward neck (poking forward) position.
Strengthening for Stabilisation | Seated Row
Strengthening of the Rhomboid muscles assists in the prevention of fatigue and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture. Examples of Rhomboid strengthening exercises include use of a rowing machine, resistance bands/cables, therabands and/or hand held weights for the upper back and shoulder blade muscles.
Seated Resistance Band Rower Instructions
- Sit on the floor with your knees slightly bent and grasp the cable attachment handles, or ends of the theraband. Make sure the other end is securely attached to a strong anchor point such as a couch leg; permanent beam or pole.
- Position yourself with knees slightly bent, so that you have to reach to grab the handle with outstretched arms, without curling the lower back over.
- Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together first as you row, chest out.
- Pull the handle back toward the lower abdomen while trying not to use the momentum of the row too much, by moving the torso backward with the arms.
- Return the handle forward under tension to full stretch, remembering to keep the back straight, and abdominal muscles engaged, although flexed at the hips.
- Repeat the exercise for the desired number of repetitions, aiming for one set of 10 initially, working up to three sets of 10 with increased strength and ability.
If you find the exercise is too easy, you may need to increase the resistance loading by moving further away from the cable/theraband attachment point. If you experience pain or discomfort at any point, it is best to stop and rest to prevent potential injury.
For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including stretch and strength exercise video resources can also be found on our website.