This is one rep. 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 shrug your shoulders up towards your ears; Hold and squeeze at the top of the motion ; Let your shoulders fall, rest a beat, and repeat; Why: Shoulder squeeze. Squeeze that FAT out! My Fitness Report Card for today's exhaustion is 3:19:32 hour-long of home exercises and Zumba Dances. Place. Thoracic outlet syndrome (TOS) is a syndrome that can cause any combination of pain, weakness, numbness, tingling, sensation of coldness or, sometimes, a more general feeling of discomfort in portions of the upper body. These are responsible for lifting the shoulders, pulling the shoulder blades toward each other, and pressing the shoulders down. Begin with 1 set of 10 repetitions and work your way up to 3 sets of 10 repetitions. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. It’s amazing how fast you lose strength. Repeat this in sets of ten repetitions as a part of your warm up. I do them like this, but there are other techniques. The primary muscles responsible for keeping your spine correctly aligned in the bent-over or hinged position are your erector spinae. Allow the bar to hang while your arms are straight. 3K: y2mate. Lift your arms pointed in front of you. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Arnold presses. In this exercise, you have to stand with your feet shoulder-width apart. Nerve: dorsal scapular (C4-C5). no yet finish app that allows you to customize and follow your workout desired routine. Prone Y raises target the rhomboids and lower trapezius muscles, helping to improve posture and shoulder stability. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. Repeat for reps. Move the band down to elbow height and step backwards to create some tension in the band. It makes an A-shape, from where the name arrives. Pushup. External Rotation With Arm Abducted 90° _____ Main muscles worked: Infraspinatus and teres minor You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. Engage your mid-back, squeezing your shoulder blades together. It is divided into two parts: the rhomboid major and the rhomboid minor. Draw your shoulders blades back and squeeze them together. 1. Next, take a look at the scapulae and their relationship to the client's spine. 2. 494 views, 27 likes, 3 loves, 3 comments, 0 shares, Facebook Watch Videos from BamBam Pole Performer: DAY 1 of the @indipolewear Fit for Pole Challenge. Avoid gripping the bar too tightly, and focus on squeezing the muscles in your shoulders. Create flashcards for FREE and quiz yourself with an interactive flipper. 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. Therapeutic Exercise Foundations and Techniques 6th ed. The rhomboids attach to the thoracic portion of your spine and to your shoulder blades. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. 30sec each. blkrosebooks. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Innervation. Each purpose goal Rhymes with goalContract your glutes and hamstrings to engage the back of your legs, without lifting your feet. To train the mid traps, rhomboids, and latissimus dorsi, do a set of scapula retraction immediately following a set of rows. Wide Grip Pull-Ups: Hang from a pull-up bar with your palms facing away. Try to squeeze the shoulder blades back together like you would a pencil. 14 Standing Rhomboid Squeezes – This is a great exercise to learn exactly what we mean when we say “working against yourself”. Lift your arms pointed in front of you. Pull your upper arms back to row the dumbbells to your chest. The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. Repeat 10 times. Lie flat on your stomach on a mat or bench. 4. The world talked…Watch on. comShoulder Blade Squeeze. Take a deep breath and lift your shoulders up to slowly rotate. Reclined Rhomboid Squeezes To activate your core, sit in a reclined position as far back as you need to. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Band pull-aparts target the rhomboids, rear deltoids, and trapezius muscles, improving posture and shoulder stability. The rhomboids are rhombus-shaped and are used to pull the shoulder blades. Walk back up. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Lift up your face, chest and fronts of the shoulders. For example, exercises like bench press or rows need stability in your upper back and shoulders. to rhomboid squeezes Hold center for sumo with side to side lat pull Side step chair with weights Add delt raise for shoulder work Stretch Shoulder stretch Overhead tricep stretch Chest opener Shoulder/instability:take wide pushups at barre Shoulder/instability:take tricep pushups at barre Hips:keep foot down in pistol Instability:work at barreStand with good posture, squeeze shoulders back. Action: pulls scapulae toward each other. It inserts at the scapula's medial border near the base of the spine of the scapula. A. . Table of Contents show. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. html at master · Agot8877/Everyday-Fit-AppThanks guys. This motion of shoulder extension is great at activating the rhomboid muscles of your mid back that help control your shoulder blade. e. 5. These pull your shoulder blades together toward your spine, which stretches out the central muscles of your back, known as rhomboids. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Testosterone reader John Paul Catanzaro – who also happens to be a pretty good writer – took us up on our offer and sent in the following two movements. You can pull a muscle from: Poor posture, especially when you lean forward while you sit or stand for long periods of time. An icon used to represent a menu that can be toggled by interacting with this icon. One of the best ones to include in your routine in the incline pull-up. Step 3. Do 2 sets of 15. Squeeze your shoulder blades together at the top of the row. Lie on a chest-supported row machine and let the arms relax. Keep a soft bend in your elbows. Move your shoulders back while lifted so that you squeeze your shoulder blade muscles together. Slightly in your upper body back. Hold a dumbbell in each hand. Examination reveals a positive Thompson test, but no plantar flexion on squeezing the calf. You’ll feel a sharp pain and. Now, pull down, stretching the band until it gets right. Squeeze at the midpoint, and then slowly lower under control to the starting position. Rhomboideus major and minor are two important muscles that anchor the scapula in place. Set an adjustable bench at an incline that allows full stretch of the arms at the bottom of the row. Meanwhile, your right hand remains down by your side. If the muscles weren't working, you wouldn't be rowing. Prone lateral raise. Hold the ends of the band with both hands, palms facing each other. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. upper body to make harder add weight and 10 burpees in between each exercise 2 min each exercise arm circle forwards / back / drummer boy / fruit ninja 4 - 30…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, ModerateReclined Rhomboid Squeezes: Sit down with bent knees. Rhomboids: The rhomboids are made of two muscles, the rhomboid major and rhomboid minor. . Imagine you are pulling your scapula (the triangular bones on each shoulder blade) downwards to little pockets in your back. ” Scapular Retraction: Scapular Dyskinesis When these muscles. slouching with a backpack), or any other kind of overuse or overstretching of the rhomboids. 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. I prefer the single row as it allows me to focus on the rhomboid squeeze. Lock the elbows and perform the movement by retracting the shoulder blades. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. Pull the rope directly towards your face, keeping your elbows up and out to the sides. Repeat for 10 reps. Allow the dumbbell to hang at your side, depressing your shoulder blade and stretching the lat. Push yourself to new limits and build strength, definition, and endurance with us today!12 . Bend your knees and place flat feet on the ground. Rhomboid muscle pain may be caused by overuse or injury to the muscle. Here’s the bat wing version. Then raise your arm to the side at shoulder height, then put them down. i have ben really working on my form and finding a perfect DL lately and was having some trouble--- what are the causes of a high bow shoulder. Lower the weight back to the start position as you inhale. Loop a resistance band around a stable anchor (i. (Muscles of the Trunk) See also: muscleHow to do Arm Raises. Slightly lean your torso back. 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, ModerateThe rhomboid is a small, triangular muscle that lies deep to the trapezius muscle and is located between the shoulder blade and the spine. Repeat 10-12 reps for three sets. About. Hold a light dumbbell in each hand. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. As you inhale, imagine holding a pencil in place between your shoulder blades by squeezing them together. Rhomboid muscles join the inner edges of shoulder blades to the spine. Hold 10 sec. Itching around the anus. ago. Keep your arm straight during the exercise. Hold the ends of the band with both hands, palms facing each other. of a tendon. This is helpful to train the transition between the rhomboids, middle trap, and lower trap. Top 7 Rhomboid ExercisesRhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. 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. The seated neutral grip row effectively targets the rhomboids and mid-back muscles by letting you tuck in your elbows as you row. These stretches can be done in repetitions of 15-20 every hour to decrease. I have been shooting a scott black hole hinge release and am shooting pretty well. Lift your arms pointed in front of you. Since everyone is built differently with unique limitations,. Sit in a reclined position with your knees bent, hold your abs in tight. Grab on to either end (it should be a long resistance band). A minor injury will usually resolve in a few days. Stand in a neutral position, your arms at the side of your body. Best Rhomboid Exercises For Growth & Definition Warm-Up Front Raise Thumbs Up. Return to the starting position, and repeat. Shoulder Blade Squeeze . The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine. 😅 We'll see soon. . One-arm bench dip. Origins: nuchal ligament, spinous processes of vertebrae C7-T5. You don't need to feel the muscle burn to ensure it works. As CF patients display reduced exercise tolerance and complaints of fatigue and dyspnea, even after minimal exertion, the present study utilised a supervised 20-minute, 5 days per week (Monday through Friday) progressive RT program for four weeks18 with elasticated resistance bands (Thera-Band®) targeting large muscle groups, since such bands. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. Control the resistance as you release the handles back to the starting position. Finally, pull rearward, concentrating on pressing your shoulder blades together. ----- “ 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. Pull-Ups. Rhomboid Pulls x14; 16s Side Arm Raise; Knee push-ups x14; Two stretch sessions; 30s Arm Scissors; Rhomboid Pulls 12x; 14s Side Arm Raise; Knee Push-Ups 12x; 30s Cat Cow pose; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12; Prone Triceps Push Ups x14; Reclined Rhomboid Squeezes x12;An icon used to represent a menu that can be toggled by interacting with this icon. Frequency: 1 set. 10 reclined rhomboid squeezes; 10 tricep dips; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts (on each side) 10 plank sidewalks (on each side) 50 jump rope or jumping jacks; 10 hip heist push-ups (on each side) 50 seconds arm circles (forwards & backward) 10 squat & reach; 2-minute rest; Beginner: Repeat the set three times Squeeze your rhomboids with shoulder retraction. Low-to-High Cable Rows. Hold the squeeze for 5 seconds, then release. 1. Squat variation: 3-5 sets x 3-5 reps. Raise your shoulders as high as you can to lift the weight. These five exercises help strengthen the rhomboid muscles and improve your posture. Body For Everybody. I shoot the tru ball ultra 3 backtension release currently. Finally, stretch out any remaining tension in the rhomboid muscle by performing gentle stretches such as arm circles or side bends while standing or seated. There are different types of problems, but common symptoms include pain in the upper abdomen, nausea, vomiting, and. Barbell Bent-Over Row. Dumbbell pullovers. Massage the ball over a one to two inch area. Transform your back and shoulders with our Day 11 intermediate-level workout. These five exercises help strengthen the rhomboid muscles and improve your posture. It is a special type of parallelogram in which opposite sides are parallel and equal; and there are no right angles. From this position, raise your arms up and out to the sides to form the letter “Y. com The world gave up on her. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Funky chickens. Raise your shoulders as high as you can to lift the weight. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. 1. A rhomboid is a 2D shape. In addition to dumbbell and cable exercises, you can also strengthen your rhomboids with bodyweight exercises. All of these exercises help retract the shoulders which helps relieve excessive compression on the supraspinatus muscle of the rotator cuff. External shoulder rotations – 5lbs; Rhomboid squeezes – 5lbs; Double cross extension – 5lbs; Plyo push-ups, on floor They demo these against a wall! Even if I have fat arms, I’m strong enough. Rhomboid squeezes (reverse flies) are excellent for helping to strengthen the rhomboids which sit between the left and right shoulder blades. This was one of the best rhomboid exercises at home. It’s ok to protract the shoulder blades to get more of a stretch during the eccentric phase (when you are bringing the band back towards your feet). The 3 most common BP errors are considered below. The instructions below will walk you through the cable back exercise. Pull your shoulder blades down and relax. Diagonal Hand-to-Toe on Stomach. Toned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. Rhomboid Pulls: Raise your arms parallel to the ground, and bend your elbows. 😊Follow our coach to correct your position and train effect. See: illus. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. Rhomboid StretchA routine of rhomboid exercises can help you achieve just that. Rhomboid Squeezes. Squeeze the shoulder blades together, hold for a few seconds, and release. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. Did it with the video in order to practice the movements. aight back, stretching the tubing for resistance. child's pose ( 30 seconds) ( age is just number) we all should be very active till our last breath the best example is shown. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Thank you for watching my video. 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. Keeping your elbows high, pull the band towards your face, squeezing your shoulder blades together. Squeeze your shoulder blades into one another and row the barbell to your abdomen. Following our instructor's wo. Locust: This is a significant position to lessen your rhomboid strain. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Improve your posture by strengthening your Rhomboids with dumbbells. Diagonal Runner. Pull the band towards your face, keeping your elbows high and your shoulders down. I am in a hunting league and everyonce in a while get where I cannot seem. a) Bent Over Rows. Grab the dumbbell with your working hand. Front raise thumbs up. Rhomboid strain - A type of condition where spasms, knots, and even pain is felt in the rhomboid area. The rhomboid muscles (together with the levator. sit with you are nice band. Shrug 3. There is swelling in this region. Rhomboid Squeezes. 5. Horizontal Pull: Effective Upper Back Training. squeezing your shoulder blades together at the top. Band Pull-Aparts. How to Do：RECLINED RHOMBOID SQUEEZES – YouTube. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold one second and slowly let the hand rotate to the starting position and repeat. Face pulls can be used in the same context as band pull aparts; being either a great warm-up exercise or as a. Slightly lean your torso back. Thursday Update How many Squats left? 840How many Lunges left? 900 I knocked out 30 squats in my warm up before squat class, and another 70 in class. Ventral raises. Begin this exercise standing or sitting with your back straight. 2. Injury. The half-kneeling archer row is all about the details. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. Rhomboid stretch; Stand near a door frame. 1. I’ve covered these in the past, but today’s #workoutwednesday is going. Keep little weight in your hands — let the squeeze of your shoulders do the lifting work. Leg Raise Clap Reverse Crunch Spider-Man Plank. Cable Seated Rows. After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise. Hold 5 seconds. Top 7 Rhomboid Exercises Rhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. 1. Then raise your arm to the side at shoulder height, then put them down. 양팔을 앞으로 길게 쭉 뻗고 손가락을 펴주세요. . Group 2 . ago. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. Rhomboids Major and Minor •Smaller muscles located deep to trapezius •Both rhomboids have common attachments and functions •Rhomboid minor is superior to rhomboid major •Movements •Elevates scapula •Retracts ("squeezes") scapula •Rotates scapula downwardIn a minority of people, these muscles are fused together to form one larger muscle. Attach a rope handle to a cable machine at face height. Avoid rolling the ball directly over your bones and joints. Learn how to do this exercise: Rhomboid Squeeze. Squeeze your shoulder blades together at the top of the exercise, then lower the dumbbells back down with control. Dumbbell Upper Body Workout Plan Floor PressThrowing motions. Push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. You can also try this with dumbbells or a barbell in your hands. Do 2 sets of 15. You can strengthen your back and improve postural stability by using dumbbells to strengt. This video as performed by our instructor; demonstrates in detail, how to do the Reclined Rhomboid Squeezes exercise correctly. With rhomboid pain, you may feel pain in this area as a strain, a shooting pain, or some type of spasm. Dr. 45 views, 1 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Jordon Denfeld Personal Training: More about Rows . When you squeeze your shoulder blades together, you’re engaging your rhomboid muscles. Place your hands alongside your body. Your chin should be tucked in slightly and your shoulders should be back slightly. Low seated row The low seated row is a popular low row exercise. 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. A rhomboid is often confused with a rhombus. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. Plate-loaded High Row. This motion helps increase tone and strength to pull the. Draw your elbows back while squeezing the shoulder blades together. Decline Push-up. mongrel_911 July 30, 2021, 3:33pm 9. Biceps triceps rhomboid shoulders chest. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Repeat this excise. Correcting Lower Crossed Syndrome Stretching Tightened Muscles. Avoid a hollow back by flexing your abdominal muscles. Lie flat on your stomach on a mat or bench. This is a popular exercise for strengthening the trapezius. a. e. Sit on the floor with your knees bent and your arms extended i. Repeat 10 times. Now, pull down, stretching the band until it gets right. Now extend your arms in front of you and clasp each other. Hold 5 seconds. Benefits of Dumbbell Rows. 1K shares, Facebook Watch Videos from Cathe Friedrich: 12 Minute Resistance Band Workout For Legs and. Hold this position for 10-15 seconds before releasing. 👉 Subscribe to our channel to get more videos💪This exercise works your shoulders, back and abs. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. One-Arm Dumbbell Row. Stretch your arms in front of you, and then pull your elbows back to make your elbows at the 90 angle and squeeze your shoulder blades stop repeat this exercise. Massage Therapy Balls; Massage Ball Kits & Bundles; Books & Accessories; Gift cards; Wholesale; Roll Model® Starter Kit Featured Product;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). The world judged her. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Dumbbell Upper Body Workout Plan Floor Press Throwing motions. . Squeeze your shoulders and traps as much as you can. Raise your arms in front of you and pull them back until your elbows make a right an. Squat variation: 3-5 sets x 3-5 reps. . Sit on the ground. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. The rhomboids are innervated by the dorsal scapular nerve from the C5 root of the brachial. Make sure you keep your neck straight for the best form. Rhomboid stretch. Kisner C, Colby LA. The world counted her out. - Everyday-Fit-App/SandB. Squeeze the upper back at the top of the position before lowering back down. Begin by sitting or standing upright with your arms by your sides. Do 2 sets of 5. 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. Step 7 Scapular Adduction and Abduction. Sit on the floor with your knees bent and your arms extended i. Find an empty patch of wall, place the. . Grab the rope with your palms facing down and step back. Do 2 sets of 15. Perform 3 sets of 10 repetitions provided the exercise is pain free. Do 3 sets. Hello! I'm new here, although I've been lurking for quite a while now (I took a lot of great info from the faq and the discussions here). Rhomboid Strengthener. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. Squeeze your shoulder blades together to tighten your rhomboids, and slowly lift your arms and chest from the ground. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. 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. Squeeze your shoulder blades and keep the position for another 5 seconds. As the exercise becomes10 reclined rhomboid squeezes (video link here if you need to check) 10 tricep dips – best on a dining chair if possible ; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts – superwoman pose 🙂 (each side) 10 plank side walk (each side) 50 jump rope or jumping jacksSqueeze your shoulder blades together at the top of the movement. The shoulder squeeze exercise targets the muscles between your shoulder blades, helping to improve posture and strengthen the upper back. Name Last modified Size; Go to parent directory: y2mate. Face-Pull with Band. They act to rotate the scapula. Nerve roots C1-C4. While keeping your shoulder blades pulled together and. the muscles of the shoulder girdle are primarily innervated by the _____ _____ and _____ _____. A more serious injury can take several months to recover. ”. 7. Repeat for 10-12. Learn how to. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. Do 2 sets of 15 repetitions of this exercise. Learn how to do this exercise: Reclined Rhomboid Squeezes. Step back to create tension in the band. Smoothly extend your arms, let your shoulders shrug forward to stretch.