Avoid shrugging shoulders. Do 2 sets of 5. Incline Pull-ups. Lift your arms pointed in front of you. Group 2 . Finally, pull rearward, concentrating on pressing your shoulder blades together. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. By incorporating the top 5 exercises for rhomboids – Prone Y Raises, Scapular Retractions, Seated Cable Rows, Bent Over Rows, and Face Pulls,. Bend your knees and place flat feet on the ground. Lie on a chest-supported row machine and let the arms relax. Repeat, this time imagining there's a quarter between your shoulder blades that you need to hold in place. Although these are smaller muscles in your back, a little pop in these muscles is what really gets the gym crowd staring. reclined rhomboid squeezes X 14 supine push up X 8 reclined rhomboid squeezes X 12 supine push up X 8 child's pose, 30 seconds. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. Todd Austin from Virden, IL leads a demonstration of his "Angel Wing Exercise" to strengthen the rho. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. To train the mid traps, rhomboids, and latissimus dorsi, do a set of scapula retraction immediately following a set of rows. Pull-Ups. Repeat this excise. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. B. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. Rhomboid squeeze, latissimi pulling the bar downwith a smooth and consistent path toward the sternum with each repetition. 3. Control. If they are strained or torn, they may spasm (tighten up). Next, perform shoulder blade squeezes by squeezing your shoulder blades together while keeping your arms straight. These movements focus specifically on improving the integrity and strength of the muscles around the shoulder blades. Thank you for watching my video. . Diaphragmatic Excursion (Breath out) – Muscle Contraction. Squeeze the upper back at the top of the position before lowering back down. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsiBelow: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. It would help if you emphasized your rhomboids more than underhand. Plate-loaded High Row. Bend your elbows until your forearms and upper arms form a sharp angle. Body For Everybody. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. Upper back muscle spasms are frequently caused by strained rhomboid muscles, notes Heather Broach, PT, DPT, a physical therapist at Hinge Health. Shoulder Blade Squeeze . There is a palpable defect in the Achilles' tendon. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. I’ve never had that kind of effect from 1 arm rowsBrittany LaNae gettin that back growing tonight!!! Concentrated on deep lat and rhomboid squeezes and got her to really focus on pulling with her lower. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. Pushup. don't ignore repeated exercises. Now pull your shoulders forward like reach out until you feel your scapulae pulling away from each other. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Sit or stand with good posture. 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. Front raise thumbs up. Return to the starting position, and repeat. Hold the squeeze for 5-10 seconds, then release. Reclined Rhomboid Squeezes will be the nest home shoulder workout not weight routine to execute after rolling your framework. taking stress off the target muscles. The muscle extends obliquely in an inferolateral direction, to. My full workout routine💖. Suspension Row. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. Repeat for 10-12. 2. Discover the importance of rhomboid muscles in maintaining healthy shoulder posture and reducing upper back tension. Anchor the band to a heavy item. Tendinitis is inflammation Heat, swelling, and redness caused by the body’s protective response to injury or infection. Check out fuelled-by. 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. 1. Raise your arms to the sides at shoulder height, then put them down. It inserts at the scapula's medial border near the base of the spine of the scapula. This motion helps increase tone and strength to pull the. i know DL, either too short or too long can cause it. Hold each stretch below for 30 seconds and then release. These stretches help release tension in the neck and upper back, which can alleviate pain associated with rhomboid dysfunction. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderWhat is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. Do. Your chin should be tucked in slightly and your shoulders should be back. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. X30 Times: Side Arm Raise: Stand with your feet shoulder width apart. Repeat 3 times. Repeat for reps. Rhomboids stretch. ago. Take the bar overhead with a wide grip, facing forwards with your back and core engaged. (8) latissimusdorsi pull downs and (9) rhomboid squeezes with rest periods of 30 seconds or less. Level 2: Lying flat on back, on the floor or a bench. Draw your shoulders blades back and squeeze them together. Today I…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, ModerateLoop a resistance band around a stable anchor (i. Pull the rope towards your face while squeezing your shoulder blades together. squeezing your shoulder blades together at the top. Keep your hands on your side, and extend towards the floor. The rhomboid muscles (together with the levator. Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. 2. Repeat on the left side. Pull your shoulder blades down and relax. As you do, lean your head to the right and forward to stretch out the muscle. This was one of the best rhomboid exercises at home. . How do you squeeze the scapula together? January 1, 2023 August 21, 2022 by Sandra Hearth. There is a palpable defect in the Achilles' tendon. Primary Actions: elevation, upward rotation. 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). Hold the stretch for 20-30 seconds, then release. The pain will be at its worst for the first 24 to 48 hours. Trapezius Muscle. Face Pull. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Bend your knees and place flat feet on the ground. Shoulder packing is another isometric exercise that works the rhomboids and trapezius muscles. Sit on a crouching way as far as you can manage. I shoot the tru ball ultra 3 backtension release currently. Then, at shoulder height, stretch your arms straight out in front of you. Itching around the anus. Hopefully you can use these short, exercise videos. Learn how to do this exercise: Rhomboid Squeeze. Relax shoulder. Locust: This is a significant position to lessen your rhomboid strain. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. Prone lateral raise. Move your shoulders forward and you will feel a stretch along the backside of your shoulder blades. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. at the same height and parallel to the floor. 1. Engage your mid-back, squeezing your shoulder blades together. They're made up of the rhomboid major and the rhomboid minor. Innervation. 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. Roots of the plexus are formed by spinal nerve roots of C5-T1. Raise your arms in front of you and pull them back until your elbows make a right an. . Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Shoulder blade squeeze: Stand with your feet shoulder-width apart and your arms relaxed at your sides. The rhomboids are beneath the traps and stretch form the spine to the medial region of the scapula. Repeat for 10-12 reps. 😊Follow our coach to correct your position a. ” It weakens with age or disuse. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. These five exercises help strengthen the rhomboid muscles and improve your posture. In this exercise, you have to stand with your feet shoulder-width apart. Examples Of Using Rhomboid In A Sentence. Sit on the floor with your knees bent and your arms extended i. You will then lie on your back for chest work, bench presses with some tempo variation, chest flies and a move Nancy calls scoops are part of this segment. Raise your shoulders as high as you can to lift the weight. 4. Rhomboid muscles are a group of very thin muscles located in the upper back, which connect it to. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Set the rope attachment so the pull comes eye-level. Hold one second and slowly let the hand rotate to the starting position and repeat. Sit on the floor with your knees bent and your arms extended i. The world judged her. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). a) Bent Over Rows. Day 1 – Incline Dumbbell Shrug : 2 sets x 10 reps @ 70%. Raise your arm to the side, and keep the cable handle level with your shoulder. ago. 2. . 14 Standing Rhomboid Squeezes – This is a great exercise to learn exactly what we mean when we say “working against yourself”. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. . Many clients, unless engaged in regular exercise or sporting. See: illus. the muscles of the shoulder girdle are primarily innervated by the _____ _____ and _____ _____. Three times a day. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. Attach a rope handle to a cable machine at face height. 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. Diagonal Hand-to-Toe on Stomach. 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, ModerateDecline Close Push-Up. You can strengthen your back and improve postural stability by using dumbbells to strengt. OPERATION: Trigger point injection into the right-sided thoracic spine musculature, into the rhomboid major, rhomboid minor, and levator scapular muscles. 2. Step 2: Try a self-massage. . Learn how to do this exercise: Reclined Rhomboid Squeezes. 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. More training advice can be found on our website, as well as and event finder, free personal training and much more. Hold each stretch below for 30 seconds and then release slowly. Pull back your shoulder blades, then pull the bar down until it reaches your upper chest. Now, holding the other end of the band, get your right band upward to your left hand. rhomboid squeezes chin tuks wall angles median/ ulnar A conservative approach for a rotator cuff tear? pendulums- against a table, hanging arm, using body Bear hugs serratus punches- push up, protracting Stretching (pain free arc of motion) Towel internal rotation (behind the back Cane stretch (safe overhead flexion, leading arm pulls weak arm. Upright row. Repeat 10 times. 3. Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Overhead tricep extensions. 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, ModerateRhomboid Pulls Side Lying Floor Stretch Left Side Lying Floor Stretch Right Arm Scissors Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate. Slowly pull your shoulders back and down, as if trying to squeeze your shoulder blades together. 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. Study with Quizlet and memorize flashcards containing terms like bones of the forearm & upper arm, The _____ has the greatest ROM of any joint in the body, muscles of forearm & upper arm and more. Raise your arms in front of you and pull them back until your elbows make a right an. Now that the form has been outlined, it is important to consider assistance work. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. . Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. 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, ModerateTransform your back and shoulders with our Day 18 advanced workout. Decline Push-up. Trainer tip: Keep your back and arms in contact with the wall throughout the entire movement. 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. There is swelling in this region. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Take a deep breath and lift your shoulders up to slowly rotate. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. This guide lists 11 effective rhomboid exercises that can strengthen your back. Avoid rolling the ball directly over your bones and joints. 4. To imagine this action, think about shrugging. How to. According to The Hospitalist , a publication of the Society of Hospital Medicine, the origin of the rhomboid is on your last cervical and first few thoracic vertebrae, and insertion is on the inner border of your scapula. 1 published by RelayHealth. Injury. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Then, gently forward bend your head to feel a deep stretch. Have you got rhomboid squeezes in your routine? If not, that might help with both the strengthening and posture. Your movement should be controlled and your Theraband always slightly taut. b) Heat. Observing the relationship between the medial borders of the scapulae and the spine, decide whether the scapulae are adducted (retracted) or abducted (protracted). Focus on squeezing your shoulder blades together as you slide your arms up and down. 2. Side Arm raise |15 times. Stay in this position for few seconds, relax your shoulders and repeat. Squeeze your shoulder blades and keep the position for another 5 seconds. Arnold presses. Meanwhile, your right hand remains down by your side. Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. 382 views, 16 likes, 3 loves, 0 comments, 1 shares, Facebook Watch Videos from Booty Kicker: Let's WORKOUT, with @lisareynoldsfitness • This workout is a side lying lower body combo that we love. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Pull the band by spreading your arms out while keeping your elbows slightly bent and grabbing both ends with your hands. 12. Perform two sets of 10. The foam roller is a great tool to help you feel your rhomboids "fire" and contract as you squ. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. The rhomboids connect your scapulae to your thoracic spine. I perform them well, I check my mirror and my girlfriend confirms that my form. 4. 😊Follow our coach to correct your position and train effect. Relax and return to the starting position. With your knees slightly bent, keep a neutral spine. ago. Philadelphia, PA:. Stand in a neutral position, your arms at the side of your body. Face-Pull with Band. jpgToned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. Other symptoms of rhomboid muscle pain may include: tenderness in the upper back area. I have been shooting a scott black hole hinge release and am shooting pretty well. Keep your arm straight during the exercise. ago. Day 1. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. SHOULDER ANATOMY External Rotation Attach theraband to a stable object at waist levelThe rhomboid minor and the rhomboid major are a pair of upper-back muscles which are hidden by the trapezius. Squeeze your shoulder blades into one another and row the barbell to your abdomen. along with that, fatique and high. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. [deleted] • 6 yr. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. This superomedial movement of the scapula rotates the glenoid cavity inferiorly, dropping the. 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. Decline Crunch. Finally, pull rearward, concentrating on pressing your shoulder blades together. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Now, holding the other end of the band, get your right band upward to your left hand. Sit on the ground. Leg Raise Clap Reverse Crunch Spider-Man Plank. Rhomboid major is the larger of the two, and rhomboid minor is located just above it. Bleeding with a bowel movement. Stand up straight. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. They run diagonally from your cervical and thoracic spine to the edge of your scapulae or shoulder blades (1). ”. Summary. Pull your elbows back and squeeze your shoulder blades. After a minute, push hard into the. There is swelling in this region. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Assistance work Now that the form has been outlined, it is important to consider assistance work. As far as lat isolation goes wide grip pull ups and close grip chin ups have higher lat and bicep activation that a “normal” shoulder width grip. How to Do：RECLINED RHOMBOID SQUEEZES – YouTube. Sit on the ground. Repeat. The half-kneeling archer row is all about the details. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. Pull the dumbbell up to your ribcage. Lie on a chest-supported row machine and let the arms relax. If there is nerve damage, it can also cause weakness in the arms, shoulders, and. Sit or stand with your arms at your sides, chest forward and chin up. 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. How to do it: Lay chest down on an incline bench ; Use a steep angle to target the traps and rhomboids ; Hold weights in each hand ; Slowly. Squeeze your shoulder blades and hold for 5 seconds. This exercise will help you in rhomboid spasm drastically. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Reclined Rhomboid Squeezes - Sit in a reclined position (as far back as you need to to engage your core), extend your arms straight out in front of your body at shoulder height, and then pull backwards, focusing on squeezing those shoulder blades towards one another. Wide Grip Pull-Ups: Hang from a pull-up bar with your palms facing away. e. Make sure your shoulders stay above your hips. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. The rhomboids can become injured from various activities, such as sports, regularly carrying heavy object with improper posture (i. Total calories burned 1,195 Total steps counted 10,432. Injury. Title: Maryolinger Series01 Article10 Draft02, Author: Damian Brennan, Length: 3 pages, Published: 2015-06-11While your back and arm muscles can handle lots of weight to failure, your shoulder joints can be a more delicate matterThe rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. Then give resistance to diagonal extension. They partially envelop the levator scapulae inferiorly. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Set an adjustable bench at an incline that allows full stretch of the arms at the bottom of the row. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. . Raise both arms out to your side on an exhale. 1. Dumbbell Alternate Bicep Curl. . neck pain. Control the resistance as you release the handles back to the starting position. This is one rep. How to do – Take a standing position and your feet around hip-width apart. This will help you increase the degree to which you squeeze the muscles. A more serious injury can take several months to recover. Focus on your lats and really squeeze them on the way down and keep them tight. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. Rhomboid minor sits a little higher, attaching from the nuchal ligaments and spinous processes of C7-T1 to the medial border of the scapula. prone triceps push ups ( 14 times) 15. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Squeeze your shoulder blades together at the top of the row. . Begin with 1 set of 10 repetitions and work your way up to 3 sets of 10 repetitions. Shop. Walk back up. I also struggled with push-ups because I don’t normally do them, so they were difficult even though I used my knees instead of my toes. a. Don't slam the. Dumbbell pullovers. Rhomboid Strengthener. Correcting Lower Crossed Syndrome Stretching Tightened Muscles. 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. Scapular retractions are those exercises that require you to pull the shoulder blades together toward the spine. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. It is a special type of parallelogram in which opposite sides are parallel and equal; and there are no right angles. Find an empty patch of wall, place the. Repeat all stretches ideally about three to five times. Move the elbows in closer to each other and then arch the back while lowering the top of your head to the mat. My air squats are great (according to my trainer), but as soon as I get a bar on my back my form. Prone lateral raise. ----- “ Butterfly ” Primary muscle: Trapezius; Accessory muscles: Rhomoids, Lattissimus dorsi Below: rhomboid on the left, serratus anterior on the right… The scapular wall slide activates serratus anterior, while the half-kneeling face-pull strengthens rhomboid in a movement pattern of upward rotation. 1. How to do: Reclined Rhomboid Squeezes Primary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Upper Chest, Middle Chest, Lower Chest Required. As the upper back becomes rounded, the rhomboid muscles stretch out. Squeeze your abs and glutes to keep your core tight. Hold a dumbbell in each hand. Bring your arms up to shoulder height, and bend at the elbow; squeeze you shoulder blades together, all while flexing and working against the motion that you are actually trying to complete. Consider taking a hot shower or applying a hot pack for at least 10 minutes. Lift your arms to shoulder height and squeeze your shoulder blades together at the top. Your chin should be tucked in slightly and your shoulders should be back slightly. Hold this position for 10-15 seconds before releasing. Benefits of Dumbbell Rows. The world counted her out. Improve your posture by strengthening your Rhomboids with dumbbells. Plus, tips to sleep better with rhomboids pain. Neck Extension (Reverse Chicken Peck) – Bar Squat. 옷 태 살려주는 상체 다이어트 운동! 배에 힘을 주고 진행해주세요^^ 운동명 : Rhomboid Squeezes 1. Do 2 sets of 8 to 12. . This is a popular exercise for strengthening the trapezius. Dumbbell jerks. Rhomboid muscles join the inner edges of shoulder blades to the spine. Return toRhomboid squeezes. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. . The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. On the other hand, a rhomboid spasm is a sudden, intense contraction of the rhomboid muscles that we cannot control. Then slowly lower your arms to the start position. 12. The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. Methods. Nerve roots C1-C4. Learn how to do this exercise: Side Lying Floor Stretch Right. Bend your elbows until your forearms and upper arms form a sharp angle. Dumbbell rows effectively work your back muscles, also known as your rhomboids. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. In addition to pain, both sprains and strains can cause these symptoms: swelling. You don't need to feel the muscle burn to ensure it works. Did it with the video in order to practice the movements. Grab on to either end (it should be a long resistance band).