Rhomboid Exercises – Corrects All Bad Postural Problems

Are you facing problems from these bad postures like forwarding neck posture, slouch shoulder, kyphosis, lordosis, etc? If you are in a bad posture so your body is not in a good state, you need or try to overcome this problem. Generally, our posture disbalance is caused by our carelessness such as sitting in one posture for a long period of time, bad exercise positions, overeating which causes laziness. The solution to this is doing rhomboid exercises.
So we will discuss with you four different rhomboid exercises to balance your posture and these exercises will definitely work if you do these on the daily basis. But before discussing these exercises let’s first understand, what does rhomboid means?

What is a Rhomboid?

Rhomboid is a back or upper back muscles group that everyone ignores when we do many exercises in the gym like dumbbell press, chest exercise, pulls downs, etc. The rhomboids do not strengthen by doing these exercises but the rhomboid plays a very major role in our shoulder health, capillary health, and postural health.
If you will not do exercises then your packs become tight, your anterior deltoids become a pack and the rhomboids become weak day by day and then this can cause swayback, thoracic kyphosis, lumbar lordosis, and forward head.

Now we will discuss those four rhomboid exercises that give you a good posture.

#1 Prone Lateral Raise

The number 1 exercise in the top 4 is Prone Lateral Raise. This exercise is very easy to do and it will fix your rhomboids in few days. For doing this exercise, you need a bench, use a light dumbbell of weight 2.5 or 5 Kg, put the step-up boxes under the bench. Now we will guide you step by step:
a) Take dumbells in your both hands tightly and lie down flat on your stomach on the bench.
b) Hold the light dumbells properly and attach both feet properly.
c) Then lift your both arms on your own sides at the same time and don’t lift down until the elbows do not reach your shoulder height and your thumbs will point outside direction.
d) When your arms parallel to the floor then take 1 or 2 seconds pause to squeeze your back muscles and hold your shoulder blades till one count.
e) This exercise will isolate your upper back and down your arms slowly and repeat this exercise.
DO 3 SETS OF 15 REPETITIONS OF THIS EXERCISE.

#2 Thumbs Up

Our second posture balancing exercise name is Thumbs Up. This exercise is also easy and very effective. No equipment is required to do this exercise. Just simple lay the met on the floor and then follow our steps to do thumbs-up:

1. As with the Prone Lateral Raise position, lie down flat on your stomach on the mat and rest your head.
2. Open your arms straight in front of your body.
3. After doing this, Raise both arms to your maximum range and stay your feet down and make your fist like thumbs up.
4. At the maximum arms range, take a 1 or 2-second pause and then put down your arms.
5. Remember one thing, do inhaling when you will raise your arms and do exhaling when you will down your arms. Remember that, your arms should be straight so don’t fold them.
   DO 3 SETS OF 10 TO 12 REPETITIONS OF THIS EXERCISE.

#3 Scapular Retraction Inverted Row Position

Now on number three, the most important exercise for our scapular health is Scapular Retraction Inverted Row Position. Firstly, you need a barbell where the squat rack. Now we are guiding you through this exercise step by step:

1. Sit down under the barbell in the inverting position and your chest will be facing the barbell.
2. Hold the barbell with a shoulder height and with a pronated position with your palms.
3. After holding the barbell, just take your torso, knees, and hips to a certain same level and make your body is above parallel to the floor.
4. Your feet will be grounded and with your chest open, squeeze your shoulder blade together by pushing them down and back until you visibly raise yourself to the bar.
5. Retract your scapular by slowly exhaling and relax during inhaling.
   DO 3 SETS OF 15 REPETITIONS OF THIS EXERCISE.

#4 Scapular Wall Slides

The last exercise is so simple and people will notice their body posture is balanced or not and you can do this exercise anywhere. The name of this exercise is Scapular Wall Slides. For this exercise, you need a wall only. When you do this exercise you will know how much your back, scapular, traps are tight. So let’s learn this exercise with the simple steps:

1. Simply stand straight and attach your whole back body including your back, butt, and head to the wall.
2. Up your arms from sides in the fully extended position and your elbows will always in touch with your arms.
3. When you are coming down then Squeeze your mid-back muscles towards your shoulders.
4. The back, butt, elbows, and head should be stick with the wall during this exercise.
   DO 3 SETS OF 15 REPETITIONS OF THIS EXERCISE.

After doing these 4 exercises daily you will notice that these are creating a big difference and gives you a perfect posture. These rhomboid exercises remove your all bad postural problem and it gives strength to your rhomboids.

If you want to know about cable squats, which are the best strength boosting exercises, then click here.