GENERAL INFORMATION
The Rhomboid Major is a muscle located in the upper back region beneath the trapezius muscle. Its primary function is to retract and elevate the scapula, and it also contributes to its downward rotation.
ORIGIN
This muscle originates from the spinous processes of the second to fifth thoracic vertebrae (T2-T5), so it is strongly connected to the thoracic spine.
INSERTION POINT
The Rhomboid Major inserts into the medial border of the scapula, between the scapular spine and the inferior angle. Consequently, it plays a crucial role in scapular movement and positioning.
MAJOR ARTERIES
The dorsal scapular artery, a branch of the subclavian artery, provides the primary blood supply to this muscle, ensuring adequate blood flow to the muscle.
NEURAL INNERVATION
The dorsal scapular nerve, a branch of the brachial plexus (specifically C5), innervates the muscle. Consequently, these nerves facilitate the muscle’s movements and functions.
TRIGGER POINT
The trigger points are generally located within the muscle belly and can be palpated between the spine and the medial border of the scapula. Therefore, addressing these points through manual pressure or massage can relieve discomfort.
CONCENTRIC FUNCTION
When contracting, the Rhomboid Major pulls the scapula medially towards the vertebral column (retraction) and elevates it (upward motion). Thus, this muscle is essential for shoulder blade retraction and elevation.
ECCENTRIC FUNCTION
During an eccentric contraction, the Rhomboid Major controls the speed and direction of the scapula during protraction (moving away from the spine). Consequently, it helps maintain smooth and controlled movements.
ISOMETRIC FUNCTION
It also helps to stabilise the scapula, particularly during movements of the upper limbs. Therefore, it provides essential support during various activities.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Rhomboid Minor: Works closely with Rhomboid Major to retract the scapula.
- Levator Scapulae: Assists in elevating the scapula along with the Rhomboid Major.
- Trapezius: Complements the actions of this muscle in scapular movement and stability.
- Latissimus Dorsi: Coordinates with the Rhomboid Major to stabilise and move the scapula during upper body activities.
ANTAGONIST MUSCLES
- Serratus Anterior: Pulls the scapula forward, opposing the retraction by Rhomboid Major.
- Pectoralis Major: Works against it by pulling the scapula forward and down.
- Pectoralis Minor: Assists the Pectoralis Major in scapular depression and protraction, countering the Rhomboid Major’s elevation.
COMMON INJURIES
- Rhomboid Muscle Strain or Spasm: Often occurs from overuse in sports or poor posture.
- Scapular Dyskinesis: A condition where there is an imbalance or weakening of this muscle affecting shoulder mechanics.
EXERCISES
- Seated or Bent-over Rows: Target this muscle to enhance scapular retraction and strength.
- Scapular Squeeze: Specifically engages the Rhomboid Major, improving posture and scapular control.
- Reverse Flyes: Strengthens the upper back muscles, including the Rhomboid Major, enhancing shoulder stability.
- Wall Slides: Improve scapular mobility and strength by sliding arms up and down against a wall.
- Dumbbell Shrugs: Target the upper back and scapular stabilisers, indirectly affecting the Rhomboid Major.
STRETCHES
- Cross-body Shoulder Stretch: Relieves tension in the Rhomboid Major and surrounding muscles.
- Upper Back Stretch (Eagle Pose in Yoga): This pose opens the upper back and stretches the Rhomboid Major and Trapezius.
- Cat-Camel Stretch: Increases spinal flexibility and eases tension in the back muscles.
- Door Frame Stretch: Opens the chest and shoulders, counteracting the tightness in the Rhomboid Major.
- Child’s Pose: This pose relaxes and stretches the upper back, providing relief to the Rhomboid Major and associated muscles.
Regular practice of these exercises and stretches can greatly enhance the strength, flexibility, and functionality of the Rhomboid Major, promoting better posture and reducing the risk of related injuries.