What is the rhomboid minor muscle?
The rhomboid minor is a small, triangular muscle located in the upper back, between the spine and the scapula. It It retracts and rotates the shoulder blade and works with the rhomboid major to stabilize the scapula during movements of the arm. (1)
Rhomboideus minor Origin, insertion and function
Origin
Origin of the rhomboid minor muscle is the spinous process of the C7 vertebrae of the spinal column and the ligamentum nuchae.
Insertion
Insertion of the rhomboid minor muscle is the medial border of the scapula.
Function
The rhomboid minor muscle helps move the shoulder blade closer to the spine and rotate it so the socket for the arm bone faces up and in. This helps keep the shoulder blade stable while the arm moves. It works with other muscles to control the shoulder blade’s movement and position. And, also helps keep good posture by keeping the shoulders back and preventing slumping.
Common signs of weak rhomboid minor muscles
Here are a few signs that your rhomboid minor might be weak:
- Pain and discomfort in the upper back and shoulders.
- Poor posture with rounded shoulders and forward head.
- Difficulty retracting the scapula (bringing it closer to the spinal column)
- Trouble stabilizing the scapula during arm movements.
- Weakness in the upper back and shoulders.
- Muscle imbalances
- Increased risk of injury to the shoulder or neck.
- Scapular winging ( scapula protruding out)
- Pain when trying to touch opposite shoulder blade
- Limited range of motion in the shoulder blade.
Keep in mind, this list is not exhaustive, and other symptoms may also be present. If you suspect you have rhomboid minor weakness, it is best to consult with a medical professional or physical therapist to get a proper diagnosis and treatment plan.
Exercises that strengthen the rhomboid minor
Use these exercises to help strengthen the rhomboid minor muscle:
Scapular retraction exercises:
These exercises involve squeezing the shoulder blades together, such as in a seated row, or a bent-over row.
Pull-ups (Scapular):
- Hold a pull-up bar with an overhand grip and your palms facing away from you. Hang from the bar with your arms fully extended.
- Pull your shoulder blades down and together, and pull your chest towards the bar. Keep your elbows close to your body.
- Lower yourself back to the starting position.
Scapular push-ups:
- Start in a plank position with your hands shoulder-width apart and your body in a straight line.
- Lower yourself towards the floor, keeping your elbows close to your body.
- As you push up, squeeze your shoulder blades together.
Scapular wall slides:
- Stand facing a wall and place your hands against the wall, fingers pointing up.
- Keep your back against the wall and slide your arms up and down the wall, keeping your scapulae pressed against the wall.
Plank with scapular retraction:
- Start in a plank position with your hands shoulder-width apart and your body in a straight line.
- Squeeze your shoulder blades together, and hold that position for 10-15 seconds.
- Release and repeat for multiple reps.
Scapular Y, T, and W:
- Hold a resistance band or weights and do these letter forms with your arms.
- Y: Lift your arms in front of you and make a Y shape with your arms.
- T: Raise your arms straight out to the side making a T shape with your arms.
- W: Bring your arms in front of you, elbows bent and make a W shape with your arms.
It is important to note that before starting any exercise program, you should consult with a medical professional or physical therapist to make sure it is appropriate for your individual needs and to avoid any potential injuries. Also, it’s important to maintain proper form to avoid any injury and to get the most benefit out of the exercises.
References:
- Farrell C, Kiel J. Anatomy, Back, Rhomboid Muscles. [Updated 2022 May 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534856/