Today we talk about the rhomboid muscle, which plays a key role in maintaining a straight back, sort of stretching exercises and strengthen the rhomboid muscles.
Anatomy. Rhomboid muscle is located under the line and connects the scapula with the vertebrae of the upper back. In conjunction with the middle fibers of the trapezius muscle, rhomboid muscle connects the scapula. It also raises the shoulder blade, along with muscle, levator scapulae. Therefore, diamond-shaped muscle holds the scapula, drives the blades in the back.
One of the muscles responsible for good posture, is the rhomboid muscle. This is one of the most important muscles that stabilize the shoulder blade from behind. Diamond-shaped muscle runs from the spinous processes of the upper thoracic vertebrae and to the inside corner of the scapula, in the direction from top to bottom (from the vertebrae to the scapula). In addition, it is divided into two parts: on the small rhomboid muscle greater rhomboid muscle. Mala starts from the spinous process of the sixth cervical vertebra. Large diamond shaped muscle that goes from the first to the fifth spinous process of the thoracic spine also to the angle of the scapula.
Antischolastic muscle: rhomboid muscle
Problem. Muscle prone to weakness, usually from two sides. When this occurs, the offset shoulder is formed forward and stooped posture. Antagonist muscles: pectoralis Minor, the weakness of the rhomboid muscles will shorten. What more will increase the offset shoulders forward. A shortened pectoralis minor may put some pressure on the neurovascular bundle that will lead to tingling in the hands.
The second sign of its velocity: the rotation of the brush with the back forward (if you omit the hand down standing). Weakened, diamond-shaped muscle moves the scapula and the whole shoulder girdle forward, which causes shortening of the pectoralis minor. Behind shoulders forward shifts to the head and neck, as long extensor muscle of the neck attaches the same way as the rhomboid muscle to the upper thoracic vertebrae. But the weakness of the rhomboid muscles arises their fixation and displacement of the long extensor of the neck does not function properly.
Rhomboid muscle tends to weaken, especially when the pectoralis major muscle on the anterior surface of the breast under a strain or is very tense. Pectoralis major muscle — muscle in the chest, which gives this part of the body view. Many weightlifters and bodybuilders pereutomila pectoral muscles and the result is a hunched figure. Force overworked pectoral muscles pull the shoulders forward, and the sustained load on the rhomboid muscle weakens them and develop painful areas. Any kind of work where you have to lean forward with rounded shoulders, exposing a diamond-shaped muscle risk of stress points.
This muscle is responsible for ensuring the smooth and beautiful posture, very often weak. It happens that weakens a small or large diamond-shaped muscle. Then, the remaining viable muscle takes on a double load and tries to compensate for this, one tries to keep the blade and therefore begins to shorten and hurt. But often it's the weakness of the entire rhomboid muscles at the same time. That is the weakness of the rhomboid muscles and there is a slouch, because it keeps the scapula in the back.
Being in such an uncomfortable position, a person wants to straighten up. But he starts to straighten up not due to the fact that he starts to work the extensors, the locking shoulder from behind. He straightens up due to the fact that excessively strains the extensor of the back in the lumbar region. He formed hyperlordosis (too strong deflection in the lower back). Lower back pain in gymnastics, and you receive, just due to the fact that trying to stand up straight, exercises cannot straighten the thoracic spine and makes it a stress in the lower back.
On, ceases to operate normally pectoralis minor. She tries to compensate for the weakness of the rhomboid muscles and shortened. Because the pectoralis minor attaches to the coracoid process of the scapula and to the third, fourth and fifth ribs it gives a lot of problems. The fact that it is a respiratory muscle. And due to the fact that it shortens and is the fixation of the third, fourth and fifth ribs, there is a limitation in the third, fourth and fifth vertebrae and the shortening of breath. The muscle pulls the ribs up and the chest is all the time in as if for a breath, she raised. And rhomboid muscle is a muscle of exhalation, it contracts on the exhale, during exhalation, the scapula is moved closer to the spine. A complex of muscle changes when stoop received the title of the top prekrasny syndrome.
Diagnosis. Pain arising in muscle is felt on the inner edge of the blade. It does not depend on traffic — it is possible to feel during the holidays. In the structure of pain involved not only the rhomboid muscle. But you will feel only when you will remove the points of tension in the trapezius muscle, muscle, levator scapulae, and infraspinatus muscle. If you hear a clicking or crunching when you move the shoulder blades, or pain in the upper part of the waist, it means that maybe the point is, the voltage in the rhomboid muscle.
Stretching and static exercises. 1. The easiest way to eliminate points of tension in this muscle is to lie on the floor and place the ball between shoulder blade and spine. Perhaps, for the comfort you will need to put the head on a thin pillow. Where to place the ball, you will know when it will fall on him and will experience soreness from pressing the point of tension. As you lie on the floor, let the body relax, breathe deeply. Gravity of your body and grip the ball do the work by relaxing muscles.
2. Stretching: sit in a chair, lean forward and lower her head. Cross hands to grab the opposite knee. Hold this position for 20 seconds. You can also practice the lateral twisting of the thoracic spine, they also employ diamond-shaped.
3. Information. One of the most simple and effective exercises in order to allow the rhomboid muscle in a healthier condition is the shoulder blades together.
Dynamic exercises. In our body there are about 650 muscles, but for some reason we are not all trained 650, and only the most important ones that put the Foundation in the process which converted the whole body. Diamond are just one of those muscles that don't need to train deliberately, as they evolve passively when performing exercises on the back. Almost every exercise involves these muscles, and therefore do not need to worry about their development — they are to some extent independent.
The most important thing is to keep the blades before starting the exercises to strain removendo muscle. Otherwise it will just passively pererastayut, not to train.published
Author Andrew Blueskin
P. S. And remember, only by changing their consumption — together we change the world! ©
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