The rhomboids are – wait for it – two rhomboid shaped muscles that lie between the shoulder blades. I love anatomical terms, they tell it like it is. Rhomboid Major and Minor connect the medial edge of the scapula to the spinous processes of the spine (those dinosaur-like nubs that stick out the back of your spine). In the complex shoulder joint, they guide retraction(adduction), elevation (think shrugging) and downward rotation of the shoulder blades. If you read my article on cycling you will know mine live in protraction a lot of the time. In fact, in our society of computer users and drivers, many of us are chronically protracted, which means leads to chronic weakeness. These muscles can help up open doors, pick up bags and a ton of other daily tasks. It’s important to keep them healthy and strong.  YTU Scapula Squeezes bring circulation into the muscle as well as focused movement. Check out the full Yoga Tune Up® 5 Minute QuickFix for Shoulders Video for more on healthy shoulders. Seriously, don’t shrug it off.
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Go Heidi! Retract those Rhomboids and be freeee!! Well, not quite but you could try the ‘ Long head of tricep arms’ YTU exercise whic encourages retratcion and extension of the shoulders. Really pops those babies back in.
Thanks Vrinda! Long head of the Tricep is one of my go-to YTU exercises for my students who are cyclists. See the sister article “Tri a Little Tenderness”.
I never thought to retract my shoulder blades while typing but that helps with my overall posture. Thanks!
I think the combination of spinal flexion and rhomboid protraction can really do a number on us. It’s so hard to remember the extend the spine, retract the shoulder combination…
Exactly, I SO love it when the muscles have a name that is SO EASY to remember and obvious! Rhomboid muscles are that rhomboid shape we studied in geometry; like a rectangle that got squeezed down and it tips over! I really appreciate the strength and limberness of my rhomboids and shoulder muscle group as I need to lift up and carry all these bags to class.
Had to laugh at the start of the article because it is so kind of anatomy to give us straightforward terms for all of the many parts of the body. QUadriceps? Oh! got it 4. Subscapularis? Oh I see! Below the scap. So very helpful. As for those rhomboids, im pretty sure my left rhomboid needs some serious reverse shrugging/ retraction. May just be a good time to isolate my bag-lifting and door opening to the left arm.
Sooooo many of us could benefit from Rhomboid love. The “protracted shoulder” syndrome seems to be systemic in our modern culture. The majority of the Yoga Tune Up shoulder treatments would go far to balance the Rhomboids and give more of us the victorious chest that points to a healthier back, improved breathing efficiency, and flat out better looks!