If you sit at a computer all day, your rhomboids are usually getting longer and weaker. This exercise will help you stabilize your mid back and strengthen your rhomboids.

CORE Chiropractic
1770 Saint James Place #210
Houston, TX 77056
(713) 622-3300

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"Hi, this is Dr. Natalie Cordova and this is Dr. Brandon Siegmund and this next exercise with show you how to work the rhomboid muscles for rounded shoulders. So again, you want to take a two to three pound weight, a light weight, you're gonna bring your arms up and out so that you're focusing just on the scapulas and bringing them together.

So as he's turning, you're gonna see the muscle that we're working, right. So you're bringing the scapulas together, so you're bringing them, arms up and then scapulas together and then back to neutral and then contract. The rhomboid muscles are from the spine to the scapula and you're strengthening them, so with every contraction, you're bringing the scapulas together and relaxed.

Scapulas together and relax. When you're doing this slow and steady, you're also relaxing the front of your chest and you're releasing those muscles which cause you to be rounded as well. So at the same time you're strengthening, you're relaxing and opening up your chest muscles.

Again, you wanna contract and relax the rhomboids and having a light enough weight that you're not compromising any of the joints, that you're just squeezing and relaxing the muscles."

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