7-Point Posture Program Exercises 4 & 5 Strengthening the Rhomboids
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- Опубліковано 7 вер 2024
- In this video Dr. Katherine McCarty shows us how to strengthen the rhomboids with exercise 4 and 5 of the 7-Point Posture Program.
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#stretching #massage #bodywork
I’m a powerlifter and I have that pain back there because my upper back is weak I’m going to try this!
i've seen a lot of corrective exercises, i think these are really great, also cause they are really simple. if is simple you'll be doing everyday
Didn't know about this version of band pull-aparts... It's hitting my rhomboids for sure! Hopefully this will help with my rhomboid trigger point, but we'll see.
Thank you magic lady. This has helped me a lot
this is the best exsecise so far!!! thank u
Thank you so much I'm gonna use this to bring my shoulders back. Excellent content!
how has it gone
Very nice. Just takes time of course.
Year later how’s it now?
Thanks for the guidance for Rhomboid repair. I’m a mail carrier and the details you give using the band was definitely helpful to me. Form is so important. Would I be able to do this exercise more than once a day? I don’t wanna do to much, but I don’t want to not do enough. Thanks again!❤
I think doing this exercise once a day should be enough. But also take a look at the other videos in this 7-Point Posture Program series, they all complement each other very well.
Thank you
This is helpful. Thanks!
Thanks ♥️♥️
I work in home health physical therapy and my patients always have a hard time doing this exercise without just using their elbows.
Lovely
An amateur yoga teacher pressed hard here near the spine, i dont know why they did that. She said i have scoliosis and need my neck to tilt lefter. Now it is paining and blocking my neck movement instead. Is it rhombhoid pain?
It's hard to say if it's rhomboid pain or something else going on, perhaps related to the the ribs or vertabrae themselves. I recommend getting an appointment either with a massage therapist, chiropractor, or another style of bodyworker, (or even a doctor if you're experiencing a high level of pain) for a more thorough evaluation.
This is great! How do I find the whole 7 point moves?
You can see the whole playlist starting here with exercise 1: ua-cam.com/video/BAVYrIBWylc/v-deo.html
do I miss understand..but I thought you said to keep you elbow slightly bent and keep them that way..but yours start slightly bend but end at almost 90 degrees? huh?
I think that might just be a trick of the camera angle. It's important not to let the arms straighten because then you'll be using your triceps more than the exercise intends, but if the arms bend slightly like the would in a row exercise you'll still be engaging the rhomboids.
Thankyou for this!
Is this safe while recovering from a rotator cuff tear?
To be safe, I would confirm with your physical therapist who knows the specific details of your rotator cuff injury to make sure it's safe for you while you recover.
What if I want to focus strengthening on one side due to muscle imbalance? How would the exercise vary?
One option is to anchor one end of the resistance band with a door to isolate either the left or right side. You can also alternate moving one arm while the other stabilizes to engage the muscles in different ways. I do think this exercise works best when engaging both sides equally, and using other unilateral exercises to address muscle imbalances.
So what's your thought on as to how this will help? Can strengthening the rhomboids stop dominant/compensating upper traps?
same proble for me
Most often the pectoralis minor is over powering the rhomboids and pulling the shoulders forward. Strengthening the rhomboids can help balance that "push/pull" of your shoulder girdle, especially when combined with stretches for the pecs like seen in exercise 1 of the 7-Point Posture Program.
Are you pulling your arms apart as you bring back the band? It appears your arms get wider!
Yes, as you engage your rhomboids to squeeze your scapulae together your arms will move apart from each other. Just remember that the arms get wider because the scapulae are retracting, not because you're straightening your elbows. That way you're engaging the correct muscles.
i dont understand, you said dont use your elbows but your elbows are bent when you bring it to your chest
When we say not to use the elbows we mean not to extend (or straighten) the elbow to stretch the band. There should be a slight bend to the elbows that is held steady throughout the exercise. I may look like Dr. K is bending her elbows a little more in the side view, but that might be just a trick of eye because of the camera angle. Hope that clarifies it a bit more for you! : )
in #5, you do bend the elbows, unlike #4.
The elbows should have a slight bend to them that is held steady throughout the exercise. In the side view it may look like Dr. K is bending her elbows as she moves back but that's just a trick of the camera angle. Hope that helps clarify.
How long is that band?
This theraband is 5ft long, and most resistance bands will be this length. Their resistance varies and is typically based on color, so make sure you're using a lighter weight band to start.
Thank you doctor! Where can I ding exercise 1-3
They are on our UA-cam site. Just look up "7-Point Posture" and you'll see the whole series. Enjoy!