Hold this position and squeeze for as long as you can. In this guide, we show you the best rhomboid exercises for pain and gains. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. This exercise helps you reduce tension and strengthen the muscles of your upper back: Step 1: Sit or stand with an upright posture and your shoulders pulled back. For any variation, squeeze your glutes, quads, hamstrings and calves to activate those supporting muscles and keep your body in one long line. 1 song each round. Since rhomboid major (and minor) act to retract the scapula towards the thorax in normal shoulder motion and given the scapular band provided a resistance against retraction, greater rhomboid activity in early abduction range was expected and observed. The pain can be amplified as you move or breathe, and both rhomboid strain and spasm can cause swelling, bruising,. Stand in a neutral position, your arms at the side of your body. Rhomboid squeeze, exercise 3 in our upper body circuit for chronic pain. Pause, then slowly lower your arm back to the starting position. Step 2. Raise your arm to the side, and keep the cable handle level with your shoulder. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Squeeze your shoulders together and keep your neck long. Squeeze your glutes and core to create full-body tension. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Place the ball between the bottom of your shoulder blade and your spine. Lower yourself down towards the ground, while keeping your elbows close to your sides. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. Gently stack your arms with your left hand over the right hand. 8 tab at a rounds. Sidelying Abduction with Extension. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Hold the squeeze for 5 seconds, then release. Strengthening Exercise : 1. -Keep heels together while lifting knee 6 inches up. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Correcting Lower Crossed Syndrome Stretching Tightened Muscles. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row. Frequency: 1 set. As a whole, the muscles resemble a rhomboid (hence the name) which looks like an offset rectangle. To activate your rhomboids, squeeze your shoulder blades together. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. turducken July 30, 2021, 4:28pm 10. 1 Double Leg Press (Plantar Flexion-Paralel) 11 Rhomboid Squeeze 2 Double Leg Press (Dorsiflexion-Paralel) 12 Biceps Curl 3 Calf Raise 13 Triceps Extencion 4 Abdominal Crunch 14 Seated Row 5 Single Leg Kick -Triceps Pres 15 Chest Fly 6 Froggie 16 The Gift 7 Bridge 17 The Half Swan. Shoulder. I saw a great video by Eugene Teo that explained that your arm angle allows you to target different sections of your back. A dynamic exercise that can be worked into an upper body. It's not quite a row and not quite a pulldown. b) Squeeze your shoulder blades together at the top of the rep. 3. Be sure to retract your. Lower down only to a comfortable point for your range of motion, when you feel a stretch on your chest. The flap's pedicle maintains subpapillary and sub-dermal vascular plexuses to provide superior results when compared to skin grafts of similar size and location [12,13]. Symptoms of thrombosed hemorrhoids include: Pain when sitting, walking, or having a bowel movement. I’ve covered these in the past, but today’s #workoutwednesday is going. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. 2. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Developed by RelayHealth. Band pull-aparts are a great way to build strength and stability in the rhomboids and are one of the best upper back workouts for the muscle group. Rowing exercises target your middle and lower traps and rhomboids,. Thank you for watching my video. The rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. True. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Manual contacts on the pectoral muscles and coracoid process anteriorly and on the lateral border of the scapula posteriorly. 2. Squeeze your shoulder blades and keep your core tight. . To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Rhomboid Squeeze. Resistance Activated Releases. Here are 5 best rhomboid exercises for defined back. Pull the band towards your face, keeping your elbows high and your shoulders down. This workout also leads to developing good abs. Plank Punches - NEDRUDA 61. The dorsal scapular nerve (DSN) is a motor nerve arising from the ventral ramus of the C5 nerve root. Shoulder Blade Squeeze: Shoulder Blade Squeeze. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. Attach a rope handle. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. JUMPING JACKS-GALLUR 66. T-Bar Row with HandleRepeat 20 times. Rhomboid Strengthener. Incline Pull-ups. Push Up Walk Back - NEDRUDA 59. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. -pull belly button in and keep back from moving. Stand or sit by keeping your arms close to your body. back tension&bow shoulder. 8-12 repeat . Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. The rhomboids work when you pull your shoulder blades back and together (scapular retraction). 3. They both do scapular retraction, and there is no position you can put yourself in to separate your middle trap (3rd head) from your rhomboids. The area of a rhomboid is represented in square units. Engage your lower. Maintain straight arms with a slight softness in the elbows. These are the groups of muscles that are being worked when you squeeze your shoulder blades together. You. Philadelphia, PA:. A very simple exercise designed to train the rhomboids and middle trapezius. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Repeat for 10-12 reps. Preparatory exercises for the star are for example Swan Prep, Rhomboid Squeeze and Hip Extension. Please see the attached image to get a pretty good idea of where it is. The instructions below will walk you through the cable back exercise. 5” draw so a little on the short side. ) It can happen in any of your joints but is most common in your knees, fingers, and, of. Prone lateral raise. 3. It also works your core, glutes, and shoulders. This will help you increase the degree to which you squeeze the muscles. You can also try this with dumbbells or a barbell in your hands. Brace your core and perform a hip hinge to lower. Begin this. This is by far my least strict pulling exercise, and because I aim for high reps slightly beyond the point of form breakdown, scapular retraction decreases as I get into my 3rd set and beyond (typically). Innervation to both the rhomboid major and minor is provided by the dorsal scapular nerve. Rhomboid stretch. Repeat for 10 reps. One of the best ones to include in your routine in the incline pull-up. Rhomboideus major and minor are two important muscles that anchor the scapula in place. Squeeze your shoulder blades together while keeping your elbows nearly straight (allow a soft bend) as you sweep your arms back behind you as far as possible and slightly upward to really target the rhomboids. Reach straight forward so you are rounding your upper back. Rhomboid minor originates from the nuchal ligament and spinous processes of the seventh cervical (C7) and first thoracic (T1) vertebrae. Current Favorite Exercise: ⠀ ⠀ A-pull to Tricep kickback. With typical poor postural habits, the head is in a forward distortion and the back becomes rounded. The rhomboid muscles, consisting of the rhomboid major and rhomboid minor, are essential for maintaining proper posture and supporting the upper back. The rhomboids do not strengthen by doing these exercises but the rhomboid plays a very major role in our shoulder health, capillary health, and postural health. Prone lateral raise. 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. Since the diagonal of a rhomboid divides it into two congruent triangles, the area of a rhomboid becomes twice the area of a triangle, i. back and core. Swelling or lumps around the anus. Squeeze shoulder blades together. 3. Rhomboid muscles support shoulder blade movement and arm movement. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Rhomboid Squeezes: Sit or stand with shoulders relaxed. Sit in a firm chair, or stand tall. head to toe, with your feet about shoulder-width apart. Do 2 sets of 15 repetitions of this exercise. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". I’ve never had that kind of effect from 1 arm rowsLower neck and upper back (rhomboid) stretch. It is characterised by acute or persistent neck-shoulder pain. Rhomboids . Position. The Anatomy Of The Rhomboids. One-arm bench dip. Attach a rope handle to a cable machine at face height. 0 (2019/04/17) 37 Body Moves Back Lat pull-down Reverse fly Rhomboids squeeze Reverse fly (Rhomboid Squeeze) GRPEX14 – Group exercise Learner Guide v2. In a minority of people, these muscles are fused together to form one larger muscle. Since everyone is built differently with unique limitations,About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Open Rhomboid Squeeze (Cross Straps) 1-2 Spin . Hold for ____ counts. You can stretch your rhomboid muscles by bringing the shoulders together at the front of your. How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. Push back up and return to the starting position. Stack your hands. Stack your hands under. Draw your shoulder blades back and squeeze them together. Mid traps and Rhomboids. 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 & Biceps 2 mins 20 secs, Beginner Quick Study BreakUpper body workout. Then slowly lower your arms to the start position. Bent Over Rows 4. Squeeze the shoulder blades together, hold for a few seconds, and release. The rhomboids are made up of rhomboid minor and rhomboid major. Table of Contents show. 1. Step 4. Fracture: Any activities that cause direct trauma to the shoulder area can result in a fracture that causes a shoulder bump and its associated symptoms. Keep your legs and your body still as you are pulling the elastic band. They help you lift your shoulder blade. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. Lead with your elbows, keep your wrists straight, and. The rhomboid, along with many other upper back muscles, forms the shoulder girdle. However, in order to get the intended benefits from a deficit pushup, make sure to lower. Variations on the Reverse Fly. Lower the weight to the starting position, then repeat the desired number of reps. The website Study. Exhale and raise both hands up above you until your biceps. com says that if you stand straight and squeeze your shoulder blades together, your rhomboid muscles prevent the scapula from protruding too far out from the body. Keeping both arms extended while you raise your arms in an upward forward motion to form an "I". ago. Row the bar up unless it comes in contact with your sternum, then gradually lower it again. Squeeze them together at the top of the movement. Squeeze your shoulder blades into one another and row the barbell to your abdomen. To perform this stretch: Stand in a doorway with your arms outstretched and your palms on the door frame. Control. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. Rhomboids comprise two muscles that include the rhomboid minor and the rhomboid major. A. Stand in a doorway or corner, place your arms above your head on the frame or wall. Keep maintaining this position up to 5-10 deep breaths, in and out through your nose; this will give a greater relax if you’re. The rhomboid major is a skeletal muscle of the back that connects the scapula with the vertebrae of the spinal column. How to do: Reclined Rhomboid Squeezes. The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. Avoid shrugging shoulders. Raise your arms straight out in front of you to form the letter “I. 4. 5. I can generally tell when I have hurt the muscle, so cease training and employ the RICE. Thus, we selected 40% of MVIC, which was previously identified as optimal for shoulder external-rotator muscle exercise; participants who performed the same exercise with either 10% or 70% of MVIC could not. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretch- ing the tubing for resistance. It is a beginner-friendly muscle. Focus on form, and squeeze your shoulder blades together at the top. 2. (Muscles of the Trunk) See also: muscleFly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. 1. Aim to feel a stretch on the side of your ribs. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Pulling exercises, such as rows and pulldowns, strengthen both sets of muscles. The rhomboids are diagonally-oriented muscles that connect between the inside border of your shoulder blade and the spine in your upper back area. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). T-Bar RowsRhomboids . This creates a harder "squeeze," particularly in your lower lats. Band Pull-Aparts. hindihealth, onlymyhealth, halta tips, health hindi in, hindi healthy, health for all in hindi,Study with Quizlet and memorize flashcards containing terms like Epimysium, Perimysium, Endomysium and more. The one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads, rhomboids, lat also get worked secondarily. Takeaway Rhomboid pain is felt under the neck between the shoulder blades and spine. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. It inserts at the scapula's medial border near the base of the spine of the scapula. Shoulder Blade Squeeze. Latissimus Dorsi Row . Upright row 4. When you perform rows, try to. The primary function of the rhomboid muscles is to retract or squeeze the shoulder blades toward the spine, making them crucial for movements like pulling the. Once you have spent about 30 seconds massaging the muscle at the base of your neck, you can start to work your way out toward the end of your shoulder. Squeeze the shoulder blades and elbows together to complete the motion. Lift the arm of your rhomboid straight out in. squeeze at the top of the motion Let your shoulders fall, rest a beat, and repeatWhy:While shrugs aren’t necessarily the best rhomboid exercise on this list, they will certainly give your back muscles and traps something to talk about. I teach strength training using bands to post menopausal women. Consider taking a hot shower or applying a hot pack for at least 10 minutes. How do you squeeze rhomboids? 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. Grab the dumbbell with your working hand. 2. Adult Advisor 2015. To support your lower back, squeeze your glutes and hold the post for between. Your chest is sunken. Lock the elbows and perform the movement by retracting the shoulder blades. The two rhomboids lie deep to trapezius to form parallel bands that pass inferolaterally from the vertebrae to the medial border of the scapula. Strengthening Exercise : 1. THE SPORTS MEDICINE PATIENT ADVISOR RhomboidMuscleStrain orSpasm Whatisarhomboidmusclestrainorspasm? Yourrhomboidmusclesareinyourupperback,con. A rhomboid is often confused with a rhombus. Rowing variations or exercises are a great way to develop massive traps, rhomboids, lats and other muscles of the back. Next, take a look at the scapulae and their relationship to the client's spine. How do you squeeze rhomboids? How to Do：RECLINED RHOMBOID SQUEEZES – YouTube. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. 1. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. Make sure you're not holding your breath as you squeeze. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Published on January 2017 | Categories: Documents | Downloads: 38 | Comments: 0 | Views: 167 of 12UPPER BACK (RHOMBOIDS) Here’s a variation of the previous upper back move, which targets the rhomboids. Do 3 sets. Hold for 15–30 seconds. Though not as flashy as other muscles of the back, the rhomboids are a group of deep intrinsic shoulder muscles that play an integral role in controlling the shoulder girdle and scapula. Really focus on the mind-muscle. The seated spine curl requires spinal flexion. Hold these positions for two seconds. With palms facing inward, pull hands away from your head causing your shoulder blade muscles to contract. Bow your torso towards the floor. Learn how to do this exercise: Rhomboid Squeeze. Many lifters struggle to do these properly because they pull the bar to them with their arms but fail to squeeze their shoulder blades together. Yeah hard to explain, you are doing a “shrug” with your rhomboids and lower traps and scapula vs traditional upper traps in a traditional shrug, that’s the best way I can explain it. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. Along with the posterior rotator cuff and lower trapezius muscles, these help to support your shoulder blades. In this pain, sudden movements of the arm, the trauma of muscles, or excessive strain can damage the rhomboid muscle that causes the pain and stiffness just below the neck between your scapulae. So, at the end of a row, you squeeze the rhomboids (focus on the muscles in-between your shoulder blades and spine, aka the rhomboids). 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. 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. . During the initial pull of the cable bar toward the body, the rhomboids squeeze the shoulder blades together and down, allowing the arms to. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. From here, squeeze the shoulder blades together. Face pulls target your rhomboids, middle trapezius and posterior deltoids. I have now had it for around 6-7 months. When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. Squeeze your glutes for additional lumbar support! Thoracic Back Pain Treatment. How do you activate rhomboids? With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise. Begin by rolling the shoulders back so that the shoulder blades feel like they are being pinched together. Perform 3 sets of 10 repetitions provided the exercise is pain free. Hmmm? Jump to Latest FollowSqueeze your abs and glutes to keep your core tight. You can use a cable machine as well for this exercise, but I’d like to give you this band option you can do at home. Squeeze your glutes and core to create full-body tension. ”. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. The variations use dumbbells. What you want to do is really squeeze the rhomboids when in the retracted position. Follow the muscle until you reach the end of your shoulder. Cable pulldowns, sometimes called lat pulldowns, primarily target the lats, but also engage the rhomboids. 2. Squeeze your shoulder blades together at the top of the row. Hold for 6 seconds, then relax. Lie flat on your stomach on a mat or bench. Repeat this exercise for multiple sets, gradually increasing the squeeze duration. Squeeze the upper back muscles and hold for a second. The. Jump to Latest FollowPreparatory for this exercise are the exercises "Knee Lift" as well as "Rhomboid Squeeze". Learn how to do this exercise: Reclined Rhomboid Squeezes. How to. Rhomboids assist with the function of the shoulder blades, which includes scapular retraction, scapular downward rotation, and scapular control by anchoring the scapular. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 2 seconds and then slowly return to the starting position. Hold a dumbbell in each hand. B. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. Work your way up to three sets of twelve repetitions, with rest or different exercises in between. Do rows help rhomboids? As discussed above, rows and pulldowns (or pull ups) will target the rhomboids effectively so long as you squeeze your shoulder blades together at the end of the concentric phase of the motion. Enjoy that. Related: Building the Complete Yoke. Primary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Upper Chest, Middle Chest, Lower Chest. Masi explains. Squeeze your shoulder blades and keep the position for another 5 seconds. Focus on squeezing your shoulder blades together and pausing for a second. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Lift your arms pointed in front of you. On an inhale, push up with your hands while lifting your torso and hips off of the mat. How to do Rhomboid Squeeze. About. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Rhomboid pain can be felt in between your shoulders just under the neck and it can be severe. Traumatic injuries include falling on an outstretched arm or a direct blow to the shoulder that results from a motor vehicle accident or even falling from a bicycle. Hold this position for 6 seconds. Rhomboid Squeeze. Day 1. Feet are firmly planted, quadriceps, adductors and hamstrings are locked in and tense (whole body press). Pause, and release. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. These five exercises help strengthen the rhomboid muscles and improve your posture. Reverse Snow Angel. General Archery Discussion. If you don't need to focus on the traps and rhomboids but just want to make sure they perform properly, just include a shrugging movement in your warm-up routine. The Anatomy Of The Rhomboids. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move. . ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix muscles is way more appealing than getting. False. Assume a staggered stance with your outside leg extended back. Pulling your shoulder blades back, and together (scapular retraction), and then squeezing them together is the most effective way to exercise the rhomboid. It inserts at the scapula's medial border near the base of the spine of the scapula. In the prone position, extend all four extremities and open slightly. Lift the arm of your injured rhomboid straight out in front of you and grasp the door frame. The bench press (BP) is probably the single-most popular lift and for good reason. Keep your shoulder completely relaxed. Dumbbell rows effectively work your back muscles, also known as your rhomboids. It is thought that the sound comes from the formation of tiny gas bubbles in the fluid within the joint (the synovial fluid. The first step of the dumbbell row workout requires you to squeeze the shoulder blades. Hold one second and slowly let the hand. Squeeze your shoulders and traps as much as you can. pectoralis major, and pectoralis minor muscles are responsible for protraction. Shoulder squeeze. your shoulders, and keep your neck in a neutral position. 3. Then, place the ball on the levator scapulae area and start to roll it and down the side of your neck (avoid the spine). The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Squeeze your pecs to raise the weights back up to the starting position. Flare your elbows and squeeze your shoulder blades together at the end of each rep. Whether you are at the local health club, crowded around the BP to see who the strongest person on the team is, or just simply the one with the most ‘upper-body’ power. Rhomboid Squeeze (Crack the Walnut) – Bench Press Decline. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Contract your rhomboids with a scapular squeeze. When you retract your shoulder blades it will improve your posture and provide additional stability to the shoulder joint. Squeeze your shoulder blades back and together, and pull your elbows su. Dorsal scapular nerve entrapment is a known, yet relatively uncommon,. They partially envelop the levator scapulae inferiorly. Squeeze the shoulder blades together at the top of the movement, and slowly release the weight back to the starting position. The origin of the rhomboid muscles is from the spinous processes of the. Formula: Perimeter of rhomboid = (a+a+b+b =2left ( a+b ight )) Where, The length of one side of the rhomboid is “a. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. Maintaining a neutral arch in your lower back, squeeze your shoulder blades together and lift the bar, so the plate touches your chest;. Sitting in a chair, or standing with feet shoulder width apart, raise the band above your head with one end in each hand. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. The posterior. . 4 As the limb is elevated, the scapular center of rotation mi-grates proximally and laterally from the midportion in the first 30° of ele-vation toward the glenoid base in theYou also want to train the large diamond-shaped upper-back muscle called the trapezius and the rhomboids, positioned at the back of the shoulder blades and responsible for scapular retraction. What you want to do is really squeeze the rhomboids when in the retracted position. Stand up straight.