Upper Back / Traps & Rhomboids Strengthening Exercises

Many people suffer from pain and tension in the neck, shoulders and mid-back due to weak and under-used muscles in these areas.
Strengthening these muscles is especially important if you work at a desk, are a student or have poor posture. Anteriorly rotated shoulders
and carrying the head too far forward are key indications of weakness in these areas. Symptoms may include excessive pain and tension
accross the back of the shoulders, up the back of the neck and across the mid-back, headaches, TMJD, hyperkyphosis and Thoracic Outlet Syndrome.
Consult your RMT before trying any new exercises. These photos and directions are for review of previously prescribed exercises only.
 
Target Muscle Groups Exercise & Cues Start Position Finish Position
Upper Back
Trapezius
 Rhomboids
Erector Spinae                      
Thoracic Extension in 3 Postions
Position #1
-Start laying face down with your hands at your sides, palms down.
-Squeeze youlder blades together and down your back.
-Exhale as you lift your chest off the floor.
-Try to keep your lower back muscles relaxed. Thtraction should come from your upper and mid-back muscles.
-Keep your chin tucked in and the back of your neck long.
-Hold for 3-5 sec, repeat 8-10 times
OR
-Hold for 30sec-1minute, repeat 3 times
 
Upper Back
Trapezius
 Rhomboids
Erector Spinae
 
Thoracic Extension in 3 Postions
Position #2
 
-Start laying face down with the back of your fingers touching your forhead, elbows out to the side.
-Squeeze your shoulder blades together and down your back.
-Exhale as you extend off the table.
-Try to keep the contraction in your upper and mid-back. Do not engage your lower back muscles.
-Keep your chin tucked in and the back of your neck long.
-Hold for 3-5 seconds, repeat 8-10 times
OR
-Hold for 30sec-1min, repeat 3x.  
   
 
Upper Back
Trapezius
 Rhomboids
Erector Spinae
 
Thoracic Extension in 3 Postions
Position #3
 
-Start laying face down with your arms at your side.
-Squeeze your shoulder blades together and down your back.
-Exhale as you extend off the table.
-Try to keep the contraction in your upper and mid-back. Do not engage your lower back muscles.
-Keep your chin tucked in and the back of your neck long.
-Hold for 3-5 seconds, repeat 8-10 times
OR
-Hold for 30sec-1min, repeat 3x.  
 
 
Upper & Mid Back
Rhomboids
Lower & Mid Traps
Rotator Cuff
 Seated Row
 
-Begin in a seated position with theraband/resistance band wrapped around bottom of feet
-Engage your core and sit up tall
-Pull your arms back with your elbows bent and kept close to your body.
-At the end of the range of motion squeeze your shoulder blades together for 2-3 seconds and release.
-Repeat 8-10 times, 2-3 sets or as otherwise recommended by your RMT.
 
   
 
Upper & Mid Back
Rhomboids
Lower & Mid Traps
Rotator Cuff
 Reverse Fly
Standing
-Start by standing with feet about shoulder width apart.
-Anchor your theraband under your feet and cross the lines over infront of you.
- Engage your core to protect your lower back
-Tuck your chin in and keep the back of your neck long
-Pull your arms back with your elbows bent
-At the end of the range of motion, squeeze your shoulder blades together
-Hold for 2-3seconds and release
-Repeat 8-10 times, 2-3 sets or as otherwise recommended by your RMT.
   
 

 

 
Services Home Exercises Rates Health Issues FAQS Health Blog Book Online 
About Us Contact Us  Sign In
©2014
Powered by Basesys
Valid XHTML 1.0 Transitional