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The rhomboid muscles are composed of the Rhomboid Major and Rhomboid Minor muscles with the smaller rhomboid minor positioned above the larger rhomboid major.

The rhomboids attach from the thoracic spine to the scapula (shoulder blade) and are responsible for holding the shoulder blade to the ribcage, retracting the shoulder blades together, elevating the scapula, and rotating the scapula downward.

The rhomboids are thin muscles that are found under the trapezius muscle and above the erector spine muscles.  They work in conjunction with the other mid-back muscles including the serratus anterior which is responsible for holding the scapula to the ribcage and the mid trapezius which also retract, raise and elevate the shoulder blades.

Strengthening the rhomboids and other associated mid-back muscles is essential to maintaining proper posture and body alignment.  With the stresses of everyday life: sitting at a desk for most of the day, feeding and carrying babies, holding heavy shoulder bags our mid backs are posturally challenged and the result is often hunched and weak shoulders.  Coupled with our propensity to overwork the chest muscles the mid back is often neglected.

A strong mid-back allows you to sit and stand tall with little effort and without discomfort.  In everyday life having strong rhomboids will prevent that rounding, slumped shoulder position and will help to prevent mid back, shoulder and neck pain.  In sports and physical activity, strong rhomboids are essential for proper positioning and stability while doing any plank or push up positions.  Strong rhomboids are necessary when participating in a number of activities such as tennis, rowing, cycling, golf, baseball/softball, hockey, lacrosse, rock climbing.

With it’s focus on stabilizing the shoulder girdle and promoting length through the spine, Pilates is an excellent way to combat postural problems and strengthen the rhomboids and entire mid-back.  From the warm up through the entire workout, Pilates includes exercises to strengthen the rhomboids and mid-back. Even when not actively being worked the rhomboids remain active to maintain scapula control and stability and posture.  For a more challenging and strenuous mid back workout, TRX Suspension Training is also an excellent exercise choice for strengthening the rhomboids and mid back.

Here are some Pilates exercises that focus on the rhomboids.

Protraction & Retraction
Sit  with the arms lengthened in front of the chest.  Stabilize the abdominals then inhale gently reach the fingertips forward feeling the shoulder blades separate apart. Exhale to pull the shoulder blades gently together towards the spine.  Be careful to work gently to use just the scapula and avoid rounding and arching through the back.

Back Rowing Prep w/Resistance Band
Sit with arms lengthened in front of the chest holding one end of a resistance band in each hand. Exhale to engage the abdominals as you pull the arms apart from each other and towards the back. Inhale to return arms to front of chest.  Be sure to pull only as far as abdominal and spinal stability can be maintained.

Mid Back Row with Twist
Sit with legs in front of body either long or slightly bent to achieve a neutral spine. Arms lengthened in front of chest. Exhale to rotate to one side while pulling elbow back slightly squeezing the shoulder blades. Inhale to return arm long while rotating back front. Repeat on opposite side.