STEP 1: How to Locate the Rhomboid Trigger Point #One
The Rhomboid Muscle is a rhombus-shaped muscle present on the back. It originates from the first five thoracic vertebrae and attaches onto the shoulder bone. Bring the arm of your affected side over to your back. You should be able to feel the inside border of your shoulder bone with the other hand. This is where the muscle attaches. This muscle helps in bringing the shoulder bone closer to the spine, as when you try to link your hands behind your back.
STEP 2: How to Self-Release the Rhomboid Trigger Point # One
To massage the Rhomboids, you’ll need a ball and a sturdy wall. Stand up with your back against the wall, placing the ball between your spine and the inner border of your shoulder bone, as discussed in the location video. Cross your arms over your chest, holding onto your shoulders. This move will bring out the Rhomboids, which you can then push against the ball. Move around to find the most sensitive spots. Hold for about 30 seconds and release.
STEP 3: How to Stretch the RhomboidTrigger Point # One
There are three ways to stretch the Rhomboid muscles. The first way is by sitting on all fours and tucking your chin to your chest and rounding out the upper back. This motion pulls the shoulder blades outwards and stretches the Rhomboid.
The second way is to stretch each side separately. Sit on all fours, keeping your knees in line with your hips for stability. If you want to stretch the right side, bring the right arm in and stretch it out over the floor behind the left arm. Your upper torso also turns with this movement, allowing your right shoulder to rest on the floor. Your face should be to the left side. Hold for 15 to 30 seconds and release. Remember to do the other side as well.
The third alternative stretches both sides together. Lie down on your stomach with your arms crossed and stretched in opposite directions over your chest. Allow your body weight to fall over the arms, thereby increasing the stretch. Hold for 30 seconds and release.