Rhomboids, as the name suggests, are diamond-shaped skeletal muscles that connects the scapula to the vetebrae of the spinal column. There are two types of rhomboids: rhomboid major and rhomboid minor. Rhomboid major is the larger of the two, is the situated below the rhomboid minor. Antagonists include the serratus anterior and upper and lower fibers of the trapezius.
Exercises and yoga asanas that work the rhomboids and interscapular muscles can help to relieve tension in the neck, shoulders, and upper back – ailments that are commonly associated with sitting for long hours at the computer. It also helps to improve one’s standing and sitting posture by bringing more awareness to the upper back region. Chronic neck and shoulder pain may be caused by strained rhomboid muscles, which cannot be effectively alleviated just by massages and painkillers.
Yoga asanas that work that rhomboids:
- Balasana (Child’s Pose)
- Gharudasana (Eagle Pose)
- Bhujangasana (Cobra Pose)
- Prasarita Padottanasana C
- Seated twists such as Ardha Matsyasana, Marichiyasana
For those who have been spending long hours seated at the computer at school or at work, some of these simple asanas can be done in between short breaks to relieve some tension in your rhomboids, which can also do wonders to relieving neck and shoulder tensions. Habitually doing these asanas and bringing more awareness to the rhomboids can also improve both standing and sitting posture, as you break the habit of hunching your back over the computer or when you are working.
If you have been suffering from neck and back pains, give these asanas a go! They will help immensely in relieving pain and tension in your body.
Angie (200hr Weekend YTT)