Pain in the upper back. Rhomboid muscles

It is located under the trapezius and connects to the upper back. Together with the middle fibers of the trapezius muscle, it connects the shoulder blades. It also lifts along with the levator muscle. Consequently, it holds the shoulder blades and brings the shoulder blades together behind.

One of the muscles responsible for beauty is. This is one of the most important muscles that stabilize the back. goes from the spinous processes of the upper thoracic and to the inner angle of the scapula, in the direction from top to bottom (from to). In addition, it is divided into two parts: on and. The minor begins from the spinous process of the sixth cervical. The rhomboid major muscle runs from the first to fifth spinous process there to the corner of the scapula.

Problem

The muscle is prone to weakness, usually on both sides. In this case, the shoulders shift forward and a slouch is formed. Antagonist muscle: The pectoralis minor muscle will shorten if weak. Which will further increase the forward displacement of the shoulders. A shortened pectoralis minor muscle can put pressure on the neurovascular bundle, which will lead to goosebumps in the arms.

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

The complex complex of muscle changes associated with stooping is called upper crossed syndrome.

Diagnostics

The pain that occurs in the muscle is felt along the inner edge of the shoulder blade. It does not depend on movement - it can be felt during rest. Not only is involved in the structure of pain. But you will feel its participation only when you eliminate tension points in the trapezius muscle, the levator muscle, and the infraspinatus muscle. If you hear a clicking or crunching sound when you move your shoulder blades, or feel pain in your upper lower back, there may be pressure points in the rhomboid muscle as well.

Stretching and static exercises

1. The easiest way eliminating tension points in this muscle is to lie on the floor and place a ball between your spine. You may need to rest your head on a thin pillow for comfort. You will understand where to place the ball when you lie on it and experience pain from pressing on the tension point. As you lie on the floor, allow your body to relax and breathe deeply. Your body's gravity and the compression of the ball will do all the work to relax the muscle.

2. : Sit on a chair, lean forward and lower your head. Cross your arms to grab your opposite knees. Hold this position for 20 seconds. You can also practice side crunches, which also work the diamond.

3. Mixing. One of the simplest and most effective exercises for getting into a healthier state is to bring your shoulder blades together. You can do shoulder blade retraction on your stomach (Boat exercise) + our favorite.
The “Warrior Pose” exercise helps a lot.

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 process of which the whole body is transformed. The rhomboids are just one of those muscles that do not need to be purposefully trained, since they develop passively when doing back exercises. Almost every exercise involves these muscles, and therefore you should not worry about their development - they are to some extent independent.

Proximal attachment of the spinous processes of the C7-T5 vertebrae.

Distal attachment, Medial border of the scapula.

Function. Raise the shoulder blade while bringing it closer to the spine.

Palpation. To localize the rhomboid muscles, the following structures must be identified:
. Medial edge of the scapula.
. The base of the scapula is a small triangular surface located at the medial border of the spine of the scapula. Most often it is at the same horizontal level with the third thoracic vertebra.
. The inferior angle of the scapula is a triangular surface in the distal part of the scapula. Most often it is at the same horizontal level with the seventh thoracic vertebra.
. Spinous processes of the C715 vertebrae.

Place the patient on his stomach with his head resting comfortably on the pillow. Ask the patient to place their hands on the lower back, palms up. As he begins to lean his upper body back against the resistance created by your arm, the rhomboid muscles will become visible.

Palpate the rhomboid muscles in the space between the spinal column and the medial edge of the scapula as much as the fibers of the trapezius muscle.

Pain pattern. The pain is concentrated along the medial edge of the scapula, but can also spread laterally through the supraspinous part of the scapula. Local superficial aching pain is felt at rest and does not depend on movements.

Causal or supporting factors. Chronic overload caused by prolonged periods of working in a hunched position. Postural overload due to excessive contraction of the pectoralis major muscle.

Satellite trigger points. The levator scapulae, trapezius, supraspinatus and pectoralis major muscles.
Affected organ system. Respiratory system.

Associated zones, meridians and points.

Dorsal zone. Bladder foot meridian tai yang. BL 11 - 15, BL 41 - 44.

Stretching exercise. Sit on a chair. Bend forward with your head down, cross your arms in front of you and clasp your knees on opposite sides. Fix the pose until the count is 5 10.

Strengthening exercise. Lie diagonally across a table or bed and hang your arms over the edge. Bend your elbows 90 degrees, retract your shoulder blades and hold the pose until you count 10. Relax and repeat the exercise.

D. Finando, C. Finando

Rhomboid muscle, functions of which there are relatively few, is located under the trapezium. It connects the shoulder blades to each other and to the vertebrae.

general characteristics

As mentioned above, the functions of the muscle are few. However, the tasks it performs are of great importance. In particular, the back is responsible for correct posture. It is one of the key structures that stabilize the scapula. It begins at the spinous processes of the upper vertebrae of the thoracic and lower cervical spine.

Anatomy

The fibers are divided into two sections. Rhomboid minor muscle arises from the spinous process in the sixth cervical vertebra. The fibers extend to the inner corner of the shoulder blades, from top to bottom. Rhomboid major muscle starts from the thoracic vertebrae. The fibers arise from the 1-5 spinous processes and also go to the angle of the scapula.

Problems

Rhomboid muscle predisposed to weakness, usually on both sides at once. In such cases, the shoulders shift forward, resulting in stooping. When the fibers are weak, the pectoralis minor muscle begins to shorten. This allows for even greater shoulder displacement. The pectoral muscle in a shortened state can put pressure on the neurovascular bundle. Because of this, there is a feeling of goosebumps in the hands. Another sign of shortening is the rotation of the hands with the back area forward in a standing position with the upper limbs lowered. A weakened one will also displace the scapula, and subsequently the entire shoulder girdle. Following it, the neck and head will move forward, since the extensor muscle is the first to attach to the upper vertebrae of the thoracic region. Due to muscle weakness, it cannot function normally.

Prerequisites

Rhomboid muscle susceptible to weakness, especially in cases where there is overwork/strain of the pectoral muscles. This problem often occurs among bodybuilders. The pectoral muscles have a beautiful relief, but when they are overworked, the muscles of the upper back weaken. As a result, many bodybuilders walk with a slouch. The force of the overloaded pectoral muscle pulls the shoulders forward, and the progressive tension of the rhomboid fibers is weakened. As a result, pain areas appear. Any job that involves bending forward is at risk.

Specifics of activity disorders

In some cases, one part of the muscle becomes weak. In such a situation, another department takes on double the workload. Trying to compensate for the incapacity of the other part, the fibers try to hold the scapula. As a result, it shortens and pain begins. Most often it weakens completely. Being in an uncomfortable position, a person tries to straighten up. But he does this not due to the work of the extensors that fix the scapula. The back is straightened due to the activity of the muscles in the back area. As a result, hyperlordosis develops. It represents a strong lumbar deflection.

Consequences

As a result of disturbances in the activity of the rhomboid muscle, the pectoral muscles suffer. It begins to shorten. It is worth saying that the pectoralis minor muscle is fixed on the coracoid process of the scapula and 3-5 ribs. If its operation is disrupted, many problems arise. First of all, the pectoral muscle is a respiratory muscle. Due to its shortening, 3-5 ribs are fixed, the mobility of 3-5 vertebrae becomes limited. As a result, the duration of inspiration decreases. The muscle pulls the ribs up. Because of this, the chest is always in a state of inhalation. The rhomboid muscle is responsible for exhalation. The complex set of changes associated with stooping is called upper cross syndrome.

Diagnostics

When muscle activity is disrupted, pain occurs. They are localized in the area of ​​the scapula, along its inner edge. However, pain does not always occur when moving. It can often be felt at rest. It is worth noting that more than one rhomboid muscle is involved in the formation of pain. However, to feel it, it is necessary to eliminate stress points in the infraspinatus, trapezius fibers and the structure responsible for raising the shoulder blades. If crunching, clicking, or pain occurs when moving the latter, this may indicate a malfunction of the rhomboid muscle. An accurate diagnosis must be made by a doctor. Experts do not recommend delaying visiting a doctor.

Static exercises

There are many ways to relieve tension in the rhomboid muscle. The simplest of them is as follows. You need to lie on the floor on your back, placing a ball between your spine and shoulder blade. For greater comfort, you can place a thin pillow under your head. The area where the ball should be located is determined by how painful it is when pressed. It is recommended to completely relax and breathe deeply. You can do another exercise. To do this, sit on a chair, lean forward and lower your head. Your arms should be crossed so that you can clasp your opposite knees. Within 20 sec. should be in this position. Another simple and quite effective exercise is to bring your shoulder blades together. It can also be performed while lying on your stomach (“boat”).

Dynamic classes

These include:

1. Pull-ups.
2. Exercises with a barbell.

Before they begin, it is necessary to bring the shoulder blades together to tighten the rhomboid muscle. Otherwise, she will simply be stretching and not exercising.

Conclusion

There are about 650 muscles in the human body. However, usually only the most important ones, which form the basis of the body, are trained. The rhomboid muscle is one of the key muscle structures. However, there is no need to carry out targeted training. When performing back exercises, the muscle will develop in any case. Almost every complex involves its use. Therefore, there is no need to worry particularly about the development of the rhomboid muscle. If pain occurs, you should visit a doctor.

Back pain often accompanies people with poor posture. Staying in an incorrect position for a long time can lead to pain almost anywhere in the body. The muscles are the first to react to such inconveniences, especially if a person working in a sitting position causes them to overstrain day after day and does nothing to relax the muscles. A weakened or strained rhomboid back muscle is a common source of pain between the shoulder blades. To maintain this anatomical structure, which is also called the anti-slouch muscle, in shape it is necessary to stretch and strengthen the rhomboid muscle.

Exercises to strengthen and stretch the rhomboid back muscle

Each muscle in the human body performs a specific function. Thus, the rhomboid back muscle, consisting of two parts (minor and major), allows us to:

• stabilize the position of the shoulder blades;
• move the shoulder blades closer to the spine;
• maintain correct posture;
• raise the inner edge of the shoulder blade.

Unfortunately, overstrain of this muscle is by no means uncommon, especially among people who can sit at a laptop for days on end, slouching and holding their arms up.

Before starting any exercises, it is better to consult a doctor, because pain in the upper back can occur not only due to overstrain of the rhomboid back muscle, but also in the case of various diseases.

If, after an examination, the doctor has concluded that you need to strengthen your rhomboid muscle, we suggest you try the following exercises.

1. Basic exercise

This movement is simple, but to achieve the effect, you must first perform it at least 3 times a day. A gradual increase in the number of repetitions, frequency or duration of the exercise is possible provided there is no pain.

How to do it:

• stand or sit with your back straight;
• lower your chin slightly;
• move your shoulder blades back slightly;
• Slowly tighten the rhomboid muscle, bringing your shoulder blades together as far as possible without causing pain;
• hold your shoulder blades in this position for 5 seconds;
• repeat 10 times.

1. Intermediate exercise

The frequency of performing this exercise is 1 - 3 times a week, provided that it does not cause pain. As with the basic exercise, the frequency, number of repetitions and approaches can be increased if the movement is not accompanied by pain.

How to do it:

• lie on your stomach;
• arms are located along the body;
• tighten your rhomboid muscle by squeezing your shoulder blades together and slowly lifting your chest off the floor;
• keep your neck straight;
• at the end point, hold for 2 seconds;
• slowly return to a lying position;
• Your goal is 3 sets of 10 reps.

1. Exercise with an expander

The frequency of execution, as in the previous exercise, is from 1 to 3 times a week. For this exercise you will need an expander.

How to do it:

• get down on your knees, keeping your back straight (can also be done in a standing position);
• grab the expander as shown in the picture below;
• slowly pull your arms back, bringing your shoulder blades together;
• hold for 2 seconds;
• slowly return to the IP;
• perform 3 sets of 10 times.

Pain caused by overstrain of the rhomboid muscle, in addition to stretching exercises, can be relieved by massage.

To strengthen the rhomboid back muscle (provided there are no obvious problems), exercises that work the upper back are also suitable, i.e. dumbbell and barbell rows, pull-ups, swimming.

The rhomboid muscle is located in the upper back. It consists of two parts - the major and minor rhomboid muscles - and acts as a connecting structure between the shoulder blade and the vertebrae of the upper back. Together with the trapezius muscle and the levator scapulae muscle, it connects the shoulder blades, holds them and brings them back.

The rhomboid minor muscle originates from the spinous process of the 7th cervical vertebra, the major muscle originates from the 4 upper spinous processes of the thoracic spine, and both of them are connected to the angles of the shoulder blades. What problems can arise with this muscle and how to solve them?

Overstrain of the rhomboid muscle - possible manifestations and causes of their occurrence

The main functions of the rhomboid muscles are:

• stabilizing the shoulder blades and keeping them on the chest;
• movement of the shoulder blades inward towards the spine;
• raising the inner edge of the scapula.

Overexertion of the rhomboid muscle or its spasm can lead not only to pain in the upper back, but also to limited mobility of the shoulders and neck. Most often, the cause of such overexertion is heavy load on the arms and shoulders, for example:

• raising your arms above your head (while serving in tennis or placing weights on high shelves);
• wearing a heavy backpack (including on one shoulder);
• rowing;
• incorrect posture while working at the computer;
• improper lifting technique.

If the rhomboid muscle is weakened, displacement of the shoulder blades and, as a result, stooping are observed. The fact is that the weakening of this muscle entails a whole series of muscle changes, which are called upper cross syndrome.

How to eliminate strains and spasms of the rhomboid muscle

If chronic back pain occurs, it is best to first consult a specialist, especially if the onset of pain was preceded by an injury to the back, neck or shoulder.

The main symptoms of rhomboid muscle strain are:

• pain between the shoulder blades, which intensifies when moving the arms;
• pain and tenderness in the upper back.

If the pain is too severe, your doctor will prescribe certain pain medications. You can also do massages to relieve symptoms of rhomboid muscle strain. It’s quite difficult to do this on your own, but you can use the tennis ball method:

• lie down on the floor;
• You can put a small pillow under your head for convenience;
• place a tennis ball between the shoulder blade and the spine;
• when the ball touches the stress point, you will feel it;
• lie on the ball, relaxing your body as much as possible;
• swing the ball over the area of ​​the tense muscle.

Stretching and exercises

1. Rhomboid stretch:

• sit on a chair;
• lower your head;
• lean forward;
• with your arms crossed, grab your opposite knees;
• hold the position for 20 seconds.

1. Upper back stretch

• stand up straight;
• extend your arms in front of you;
• lean forward a little;
• tilt your head;
• feel the muscles of your back and neck stretch;
• after 30 seconds return to the IP.

1. Cobra pose

• lie on your stomach;
• legs straight, shoulder width apart;
• arms along the body;
• palms down;
• slowly lift your upper and lower body;
• raise your arms along with your body;
• hold for a few seconds;
• go down;
• repeat 10 times;
• When taking cobra pose, do not arch your neck and squeeze your buttocks.

We hope that with the help of simple exercises selected by the site, you will be able to relieve pain resulting from overstrain of the rhomboid muscle.