Upper Back ( Rhomboids)

**cdaddy** · 10-25-2013, 09:47 AM

I figured this would be in the forums somewhere as I believe the upper back is a huge deal with not only working out but everyday life as well. Stress, Kids, Job, whatever it may be, but most of all the gym.

My traps and neck area have been pretty tense lately and even though i have my wife it just aint enough! My biggest concern are my Rhomboids. I would like to know if there are any good exercises that would help stretch the muscle, and hopefully bringing it back to shape. Here are a few exercises i do and feel like the muscle is in, spasm? contracting too much? Almost certain it is knotted as i got a deep tissue donw a while ago......ouch!! Sorry but i have no better way to describe this.

Inverted row, definitely feel it here.
Shrugs...could be the whole reason for the trap and neck area. ( again not a huge deal atm)
One arm row. ( Flat bench)

These are the only ones off the top of my head.

Currently i use a Sheppard's hook, foam roller and the corner of a wall...

Thanks all for the guidance and any info!!

**bass** · 10-25-2013, 10:50 AM

I believe its called shiatsu massage where they climb on your back and use their feet to get rid of the kinks and knots.

**optionsdude** · 10-28-2013, 03:18 AM

My physical therapist showed me a great way to loosen upper back areas. You can make this tool firm or extra firm. Take 2 tennis balls and duct tape them together as tight as you can length wise and then wrap the tape around the middle of the 2,thats the firm one. To make the extra firm one use lacross balls instead of the tennis balls. Now take the contraption and lean up against a wall with the contraption between you and the wall were the problem is and use your bodyweight to roll it around the problem areas. This has been a lifesaver since my neck surgery. I carry these with me everywhere.

**bass** · 10-28-2013, 11:09 AM

Originally Posted by optionsdude

My physical therapist showed me a great way to loosen upper back areas. You can make this tool firm or extra firm. Take 2 tennis balls and duct tape them together as tight as you can length wise and then wrap the tape around the middle of the 2,thats the firm one. To make the extra firm one use lacross balls instead of the tennis balls. Now take the contraption and lean up against a wall with the contraption between you and the wall were the problem is and use your bodyweight to roll it around the problem areas. This has been a lifesaver since my neck surgery. I carry these with me everywhere.

good idea! I didn't think of mentioning it because I thought he needed something more, but I use a rumble roller and it works wonders. painfull in the beginning but after few uses you won't feel the pain, only relief.

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**optionsdude** · 11-01-2013, 12:42 AM

I've never seen the rumble roller. I've got a regular one but I look the looks of the rumble better. The tennis balls can be put in a pinpoint location, especially that area by your shoulder blade,and fits in your backpack or gymbag.

**bass** · 11-01-2013, 09:01 AM

Originally Posted by optionsdude

I've never seen the rumble roller. I've got a regular one but I look the looks of the rumble better. The tennis balls can be put in a pinpoint location, especially that area by your shoulder blade,and fits in your backpack or gymbag.

you'll be amazed, if you have knots it'll loosen them up within few days. as mentioned above its painful in the beginning, 2-4 days and the pain goes away. you actually feel your back cracking as you roll on it.