Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Developing this muscle in the middle of your upper back will balance your workout and help you stand taller. Hold this position for 6 seconds. Rhomboid StretchA routine of rhomboid exercises can help you achieve just that. . Philadelphia, PA:. Sit straight with your arms on your sides. Hold for two seconds at the top of the movement, and then gently and in a controlled manner, return to the starting position. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. This test is positive for a weak middle trapezius if the scapula cannot be retracted. b) Heat. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. 4. e. The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. How to do Rhomboid Squeeze. Next, take a look at the scapulae and their relationship to the client's spine. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Rhomboid squeeze, latissimi pulling the bar down with a smooth and consistent path toward the sternum with each repetition. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25. I’ve covered these in the past, but today’s #workoutwednesday is going. Squeeze your shoulder blades into one another and row the barbell to your abdomen. Repeat this in sets of ten repetitions as a part of your warm up. Resistance Band Rhomboid Exercises 1. While keeping your shoulder blades pulled together and. Here are myofascial release techniques that many physical therapists recommend to improve flexibility and relieve tension in the thoracic spine. modal; Body For Everybody. Squeeze the shoulder blades together, hold for a few seconds, and release. Rhomboid major is the larger of the two, and rhomboid minor is located just above it. Do 2 sets of 5. Scapular retractions are those exercises that require you to pull the shoulder blades together toward the spine. . Begin this exercise standing or sitting with your back straight. The rhomboids (both major and minor) originate from the spine and help to anchor the scapula to the back. You can strengthen your back and improve postural stability by using dumbbells to strengt. What I do to execute my shot is draw back with most pressure on index finger, anchor, aim , transfer pressure to middle and ring finger. i have ben really working on my form and finding a perfect DL lately and was having some trouble--- what are the causes of a high bow shoulder. This was one of the best rhomboid exercises at home. Hold a dumbbell in each hand. a pole). As you finish the exercise, keep your shoulders back and down to isolate the movement. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. You can do this sitting exercise while sitting or standing. These five exercises help strengthen the rhomboid muscles and improve your posture. Convert documents to beautiful publications and share them worldwide. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Testosterone reader John Paul Catanzaro – who also happens to be a pretty good writer – took us up on our offer and sent in the following two movements. Arnold presses. 😊Follow our coach to correct your position a. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Keep the movement slow and controlled. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. com The world gave up on her. pptx from PHYS 3575 at The Far Eastern University. (25) focused on upper-body strength training consisting of biceps curls, lat pull-downs, military press, and bench press on a Nordic Power weight resistance machine. Your chin should be tucked in slightly and your shoulders should be back slightly. Swelling or lumps around the anus. Benefits of Dumbbell Rows. How to Do It: Begin standing with a good posture. Lie on the foam roller lengthwise, with your head at one end and your tailbone at the other end. Rhomboid Pulls: Raise your arms parallel to the ground, and bend your elbows. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. Shrug 3. These exercises help condition shoulder blade (scapula) which also benefits the lower back muscles in the long run. Start with a resistance band attached in front of you. Squeeze at the midpoint, and then slowly lower under control to the starting position. Hold for 20 to 30 seconds. Shoulder Blade Squeeze: Shoulder Blade Squeeze. Lying on your stomach, put your arms out above you with your thumbs into the air. You’ll feel a sharp pain and. Squeeze your shoulder blades together at the top of the row. These five exercises help strengthen the rhomboid muscles and improve your posture. . Consider taking a hot shower or applying a hot pack for at least 10 minutes. This will help you increase the degree to which you squeeze the muscles. ago. Extend your arms straight ahead of you and pull the band apart until it touches your body, squeezing your shoulder blades together at the end of the range of motion. When the muscle fibers are stretched or torn, a strain or injury results. There is a palpable defect in the Achilles' tendon. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. mongrel_911 July 30, 2021, 3:33pm 9. Bent Over Barbell Row. Low seated row The low seated row is a popular low row exercise. Do 2 sets of 15. Squat variation: 3-5 sets x 3-5 reps. Transform your back and shoulders with our Day 11 intermediate-level workout. . 2. Avoid a hollow back by flexing your abdominal muscles. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Is it weird to say that I feel the burn more when doing upper body exercises bodyweight? Then again to be fair I haven't done a weighted routine in over a year so I don't really remember how it feels. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. If the muscles weren't working, you wouldn't be rowing. Place your hands alongside your body. Your chin should be tucked in slightly and your shoulders should be back slightly. This is typically seen with a slumped posture when. The above information is from my Huawei Watch GT 2. Therapeutic Exercise Foundations and Techniques 6th ed. Frequency: 1 set. Advertisement 4. Move the band down to elbow height and step backwards to create some tension in the band. Initiate by squeezing the shoulder blades back and then pull your elbows back. Benefits of Dumbbell Rows. Hmmm? Jump to Latest FollowAgain, lie down on your back then lift up your head to gaze at your feet. Squeeze the upper back at the top of the position before lowering back down. Avoid shrugging shoulders. Grab on to either end (it should be a long resistance band). They act to rotate the scapula. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight. Face pulls can be used in the same context as band pull aparts; being either a great warm-up exercise or as a. In other words, the lower-trap and rhomboid muscles tug your scapula downward, as in the vertical pull exercises (pull-ups and lat pull-downs). This exercise will help you in rhomboid spasm drastically. 5. Pull your elbows back and squeeze your shoulder blades. Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. Set the rope attachment so the pull comes eye-level. Sit on the floor with your knees bent and your arms extended i. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. Today's video covers rehab exercises for mid back pain, which can be associated with a number of structures including the trapezius, rhomboids, thoracic join. Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Keep your hands on your side, and extend towards the floor. These are muscles in your upper back that connect the inner part of your shoulder blades to your spine. From this position, raise your arms up and out to the sides to form the letter “Y. Since everyone is built differently with unique limitations,General Archery Discussion. Repeat the process on the other side. How to do Rhomboid Pulls. Most back exercises work several muscles at once, so going to focus on two key exercises which work the rhomboids. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Learn how to do this exercise: Arm Raises. Lie down on your stomach on a mat or bench with your forehead resting down. Rhomboid Strengthener. As you do, lean your head to the right and forward to stretch out the muscle. Isometric squeezing exercise may begin with many post‐operative patients. Align your hands under the creases of your armpits and squeeze your elbows in against your ribs. Take the bar overhead with a wide grip, facing forwards with your back and core engaged. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. Developed by RelayHealth. Cable Seated Rows. Relax shoulder. Dumbbell Upper Body Workout Plan Floor Press Throwing motions. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. 7K likes, 112 loves, 57 comments, 2. 4. . If you have joint problems in your shoulder, the. Upright row. Bicep curls. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. Repeat for 10 reps. Sit or stand with good posture. 142K views, 2. After that time, the blood clot will be slowly reabsorbed. Start with a resistance band attached in front of you. Upper back muscle spasms are frequently caused by strained rhomboid muscles, notes Heather Broach, PT, DPT, a physical therapist at Hinge Health. Perform 3 sets of 10 repetitions provided the exercise is pain free. The rhomboid major is a quadrangular muscle located inferior to the rhomboid minor. Lie on a chest-supported row machine and let the arms relax. Variations on the Reverse Fly. . Concentration Control Centering Breathing Flowing movement . This guide lists 11 effective rhomboid exercises that can strengthen your back. Band pull-aparts target the rhomboids, rear deltoids, and trapezius muscles, improving posture and shoulder stability. There are two rhomboids: major (largest) and minor (smallest). Barbell Bent-Over Row. ” Scapular Retraction: Scapular Dyskinesis When these muscles. 5. . upper body to make harder add weight and 10 burpees in between each exercise 2 min each exercise arm circle forwards / back / drummer boy / fruit ninja 4 - 30…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateReclined Rhomboid Squeezes: Sit down with bent knees. It makes an A-shape, from where the name arrives. Meanwhile, your right hand remains down by your side. 5. 7. Study with Quizlet and memorize flashcards containing terms like Rectus abdominis mm helps. Gildenhuys GM's 10 research works with 188 citations and 4,814 reads, including: Variances in the body composition of elderly woman following progressive mat PilatesPak J Med Sci 2016 Vol. Sit or stand with your arms at your sides, chest forward and chin up. 😊Follow our coach to correct your position a. Masi explains. 4. Find an empty patch of wall, place the. . On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. The rhomboids are beneath the traps and stretch form the spine to the medial region of the scapula. Dips. Dumbbell pullovers. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Do 2 sets of 15. trouble moving the affected area. Step 4. Squeeze the upper back at the top of the position before lowering back down. After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. don't ignore repeated exercises. Reach your arms to the centre in front of your body. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. If the muscles weren't working, you wouldn't be rowing. A rhomboid is often confused with a rhombus. Squeeze the upper back muscles and hold for a second. Do 2 sets of 8 to 12. The rhomboid muscles (together with the levator. Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateLeg extensions and curls were a joke, as were the rhomboid squeezes, but everything else was plenty tough. Rhomboids are muscles that support the upper part of your back and ensure that it is appropriately aligned. ago. turducken July 30, 2021, 4:28pm 10. One of my dance teachers describes good upper body posture as coming from "putting your shoulder blades in your back pockets" (pulled down the back, which also draws them. Table of Contents show. Rhomboid stretch; Stand near a door frame. Hold the ends of the band with both hands, palms facing each other. This is a popular exercise for strengthening the trapezius. “To get the most out of your pull-ups, make sure you are straightening the arms all the way down into a dead hang position on the descent,” Dr. A systematic search was performed in PubMed, CINAHL, SPORTDiscus, Scopus, and Discovery Layer. Work up to a weight you can row 8-12 times. Control the band on the way. X32 Second : Knee Push-upI'm going to do 30 push-ups and do 2 and a half minutes of planksThen ask your patient to horizontally extend the arm and resist the movement. Decline Push-up. Be sure to retract your. Some health conditions can also cause rhomboid muscle pain. Hopefully you can use these short, exercise videos. Raise your arms to the sides at shoulder height, then put them down. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. This exercise strengthens all of the major muscles of your back, including the Mid Trapezius and the Rhomboids which will help bring the shoulders back. Discover the best exercises and stretches to fix rhomboids pain and fix referral pain. Side Arm raise |15 times. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. This is "How to Do：RECLINED RHOMBOID SQUEEZES" by Abhishek Shamkuwar on Vimeo, the home for high quality videos and the people who love them. Study Reformer flashcards. Maintain control and a slow and steady pace throughout the movement to maximize impact. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. Dr. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. Reverse dumbbell flyes can be. Lie on a chest-supported row machine and let the arms relax. Roots of the plexus are formed by spinal nerve roots of C5-T1. Massage Therapy Balls; Massage Ball Kits & Bundles; Books & Accessories; Gift cards; Wholesale; Roll Model® Starter Kit Featured Product;Tighten your rhomboids by squeezing your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 3). A very simple exercise designed to train the rhomboids and middle trapezius. Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows back and sq. Dr. Squat variation: 3-5 sets x 3-5 reps. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Table of Contents show. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Raise your arms in front of you and pull them back until your elbows make a right an. Correcting Lower Crossed Syndrome Stretching Tightened Muscles. PROCEDURE:. Squeeze your shoulder blades together for a second or two, and keep them pulled down. The primary function of the rhomboids is to assist in the movement of the scapula. These stretches help release tension in the neck and upper back, which can alleviate pain associated with rhomboid dysfunction. then I generally move on to cardio and leg stretches afterward, or other stuff I can feel that my body doesn't like the hyperextensions. Day 2 – Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. Raise your shoulders as high as you can to lift the weight. To imagine this action, think about shrugging. Try to squeeze the shoulder blades back together like you would a pencil. (READ), Respiration (READ), Hemoptysis and more. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Funky chickens. Injury. Total calories burned 1,195 Total steps counted 10,432. As the exercise becomes10 reclined rhomboid squeezes (video link here if you need to check) 10 tricep dips – best on a dining chair if possible ; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts – superwoman pose 🙂 (each side) 10 plank side walk (each side) 50 jump rope or jumping jacksSqueeze your shoulder blades together at the top of the movement. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Squeeze your abs and glutes to keep your core tight. These five exercises help strengthen the rhomboid muscles and improve your posture. Definitely lots to think about there. 3. It commonly affects in one or both of the upper limbs (arms) and/or the hands, armpits, upper back, neck and pectoral area of. 45 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Jordon Denfeld Personal Training: More about Rows . However, the shoulders do not move upward toward the ears in these types of exercises. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. Pull the band towards your face, keeping your elbows high and your shoulders down. Control the band on the way. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. Again, lie down on your back then lift up your head to gaze at your feet. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly. Slightly lean your torso back. Repeat on the left side. Rhomboid Squeezes – The Rhomboid is predominantly responsible for pulling the shoulders back and is often dominated by the chest muscles causing poor posture. 1. Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. How to Do: RECLINED RHOMBOID SQUEEZES - YouTube Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. Pull the dumbbell up to your ribcage. There is a palpable defect in the Achilles' tendon. . Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. Sit in a reclined position with your knees bent, hold your abs in tight. Smoothly extend your arms, let your shoulders shrug forward to stretch. Scapular Squeezes. 7. Return to the starting position, and repeat. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Slightly lean your torso back. Bend your. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Day 1. Meanwhile, tighten your abdominal wall to gently draw your belly button in toward your spine. Face Pull. Many clients, unless engaged in regular exercise or sporting. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. I am in a hunting league and everyonce in a while get where I cannot seem. Repeat all stretches ideally about three to five times. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. Row towards just above your stomach. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. Lift your arms to shoulder height and squeeze your shoulder blades together at the top. Applying heat will help relax the Rhomboid muscles. Dumbbell jerks. Chest presses. 2. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades. The rhomboid was classified by Janda as a fast-twitch muscle or what he called a “phasic muscle. Create flashcards for FREE and quiz yourself with an interactive flipper. 19 While different band tensions were utilised forTip Squeeze your shoulder blades together as you pull. Finally, pull rearward, concentrating on pressing your shoulder blades together. Rhomboid muscles join the inner edges of shoulder blades to the spine. Learn how to do this exercise: Side Lying Floor Stretch Right. 10 reclined rhomboid squeezes; 10 tricep dips; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts (on each side) 10 plank sidewalks (on each side) 50 jump rope or jumping jacks; 10 hip heist push-ups (on each side) 50 seconds arm circles (forwards & backward) 10 squat & reach; 2-minute rest; Beginner: Repeat the set three times Squeeze your rhomboids with shoulder retraction. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. 4. Face pulls are another one of the best exercises to train the rhomboids and improve scapular control. Step 1. Stretching: Sit upright in a chair and make sure that your posture is correct. a) Bent Over Rows. Repeat 20 times. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. Do this workout in Workout Trainer, the best free workout app for iOS & Android. 1. Hello! I'm new here, although I've been lurking for quite a while now (I took a lot of great info from the faq and the discussions here). Insertion: vertebral edge of scapula. Place. To activate your rhomboids, squeeze your shoulder blades together. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. Rhomboid muscles are a group of very thin muscles located in the upper back, which connect it to. These and other muscles form the shoulder girdle that holds your shoulder blade and shoulder stable. The one-arm bench dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads, rhomboids, lat also get worked secondarily. Then you will do double arm rows, then combining then with tricep kickbacks and finishing out with rhomboid squeezes. 3. With this exercise, you train the upper back muscles and the back of the shoulder for optimal upper-body posture in everyday life. 4. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. Make sure you keep your neck straight for the best form. Draw your elbows back while squeezing the shoulder blades together. Neck Extension (Reverse Chicken Peck) – Bar Squat. Some health conditions can also cause rhomboid muscle pain. Next, perform shoulder blade squeezes by squeezing your shoulder blades together while keeping your arms straight. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Slightly lean your torso back. Side Pushups: Lay on one side of the body. The rhomboid major is quadrangular muscle located inferior to the rhomboid minor. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Do a small range of motion. Step 7 Scapular Adduction and Abduction. Draw your elbows back while squeezing the shoulder blades together. Hold 10 sec. Rhomboid Squeezes: Sit or stand with shoulders relaxed. Scapular Clocks. Trapezius,. Since everyone is built differently with unique limitations,. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. Band Pull-Aparts. Rhomboid squeeze, exercise 3 in our upper body circuit for chronic pain. Sit in a reclined position with your knees bent, hold your abs in tight. . Lie flat on your stomach on a mat or bench. In this exercise, you have to stand with your feet shoulder-width apart. The rhomboid major arises from the four spinous processes of T2-5 and the supraspinous ligaments adjoining them. Pull backward on the band and squeeze your shoulder blades together. Bent Over Rows: 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Pull the dumbbell up to your ribcage. Reclined Rhomboid Squeezes will be the nest home shoulder workout not weight routine to execute after rolling your framework. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. Chest-Supported Row. Repeat 5 times. Learn how to do this exercise: Reclined Rhomboid Squeezes. The thing is, I don't know who first came up with it. Grab on to either end (it should be a long resistance band). Prone Y Raises. Do 3 sets of 15 repWhat exercises work the rhomboids? December 13, 2022 by. 1. This will ensure your shoulders stay back and the row comes from your back and not your shoulders coming forward. Repeat 10-12 reps for three sets. Lock the elbows and perform the movement by retracting the shoulder blades. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Your movement should be controlled and your Theraband always slightly taut. Prone lateral raise. I have CTX Upper Body and Pyramid Upper Body. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. Keeps abs tight. Then slowly lower your arms to the start position. It is a skeletal muscle that is connected to the bone and helps in movement of the joints. X32 Second : Knee Push-upWith your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. Sit on the ground. I’d specifically do rhomboid. Rhomboid Squeezes. Primary Actions: elevation, upward rotation. Pull your upper arms back to row the dumbbells to your chest. In the second phase (3-4 weeks), the resistance of Thera-BandStep 1: Stretch your chest! This will relieve the strain that is being placed on those poor rhomboids. While you keep your shoulders down and shoulder blades together, squeeze your core. 4. Pull your elbows back and squeeze your shoulder blades.