rhomboids

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Shoulder Stabilization

These two muscles assist in supporting your shoulder girdle – allowing the release of over worked neck muscles & trapezius :

1. Serratus Anterior : wraps from the top 9 ribs to its insertion on the scapulae from the inside

 

p 162, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)

2. Rhomboids : connects the scapulae with the midline of the back 

p 157, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)

PRACTICE : notice the sliding down capacity of the Serratus Anterior and the gliding outwards feeling of the Rhomboids –> which draw your scapulae down, elongating your neck 

try in the below position :

p 165, The Key Muscles of Yoga, Ray Long (Bandha Yoga Publications, 2005)

Raise your hand if you have rounded shoulders (kyphosis)✋🏽

Many of us suffer from this. I believe I got this due to my childhood asthma which caused me to hunch over. Others suffer as a result of long hours at work on their computer.

This is also called upper cross syndrome (facilitated region or inhibited region). Meaning that tight pectoral muscles can cause the weaker muscle (rhomboids) to “sag” resulting in a rounded shoulder look.

External rotational exercises, resistance band pull aparts, wall sliders (wall angels) are just a few excellent corrective exercises. They strengthen your external rotators to slowly reverse the condition to correct your posture.

Just remember that this process takes time and won’t happen over night. Stay committed and consistent with your corrective exercises.

#healthylifestyle #lifestylechange #Fitness #exercise #weightloss #healthy #kyphosis #roundshoulders #posture #uppercrosssyndrome #inhibited #facilitated #rhomboids #externalrotation #stretching #strengthening

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