Health Tips and Exercises


Rhomboid Strengthening Exercise

March 24th, 2010

This one very important for anyone working with a computer, driving a lot or carrying out any other activity that has his/her arms out in front of him/her for prolonged periods. If experiencing sharp pains in or around the upper back/shoulder area this may benefit you.

What frequently happens in these situations is that some or all of the muscles attatching from the outside of the shoulder blade into the arm (Deltoids, Infraspinatus, Supraspinatus, Teres Major, Teres Minor, Subscapularis, Triceps Brachii, Biceps Brachii, Pectoralis Major) become very strong/tight from prolonged use. At the same time, the muscles attatching from the inside of the shoulder blade toward the spine (Rhomboid Major, Rhomboid Minor, Mid Trapezius) find themselves in almost a constant state of stretch from the others pulling on them and then, through chain reaction, pull on the spine. This also may be evident with a slouched seated/standing posture.

What we want to do is strengthen up those muscles being pulled on, and how we will do that is with a targeted strangth training exercise. Simply lay on your stomach wherever you feel comfortable (bed, carpet, yoga mat, etc.), place your arms at 90 degrees from your torso (so your hands point away from your body) with your palms facing the ground, and then lift your arms until you feel your shoulder blades squeezing together. (see image below)

You can do either four sets of ten repetitions each or do it once and hold it in that position for as long as you can. Try this every day/every other day in the morning and after work. Results may not be immediate, but if you keep up with it you should notice a tendency to correct your posture and a decrease in the upper back pain.

Welcome To Our New Website!

March 20th, 2010

Thanks for visiting the new advantagechiropractic.ca.  In this section you’ll be able to find a variety of health tips, stretches and exercises.  We’ll be posting new articles all the time so be sure to bookmark us and check back often