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#rhomboids

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Some clips from back day for ya! Here I’m doing lat pulldowns, one arm rows, and standing close grip cable rows. Remember you’re not pulling with your arms you’re pulling with your back. Control every rep and maintain neutral spine and keep your shoulders pulled back at all times. 👏DO👏NOT👏SWING Ima repeat this until I stop seeing it happen in the gym - if you can’t maintain proper form while you’re doing an exercise, the weight is too heavy for you. Stop, and drop the weight down. If you’re not keeping form you won’t be making the gains you’re looking for I promise you! Nobody cares how heavy you’re lifting.
Especially not if your form sucks.

WHO ELSE LOVES BACK DAY?! 👉 Try these Seated Cable High Rows to hit your upper back!
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1️⃣ Sit down - chest out, shoulders back
2️⃣ Pull directly to your rib cage, pinch your shoulders together.
3️⃣ Slowly return to starting position, avoid locking out at the bottom to maintain tension on the muscle. ⚠️ You can do these seated on the floor, bench, or anything you can find! I prefer them on the floor and place my feet at the bottom of the cable machine for balance.
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🚨Like this exercise? Remember to tap the BOOKMARK/SAVE button so you can have it handy to try! 💾 -
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#fitnessjourney #fitnessmotivation #fitness #vtaper #bodybuildingnation #workouttips #backday #lats #shredded #physique #rowing #backstrength #backrows #vtaperback #rows #cablerows #pulldowns #cobraback #getstrong #pumpchasers #leanmuscle #pumpedup #backdayworkout #backworkout #backwork #backrow #latspread #upperback #rhomboids

@Regrann from @joetherapy - Rhomboid Release👌🏻👌🏻[knots between the shoulder blades]
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Do you have that knot right on the inside part of the shoulder blades?! Give this release a try👇👇
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How to perform the Rhomboid Release🔥🔥
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1️⃣ Lay down on your back and place the ball on the inside part of the shoulder blade.
2️⃣ Make sure to roll around a bit to find a good spot.
3️⃣ Bend your elbow and place it on the ground next to you.
4️⃣ Lean just slightly towards the side where the ball is.
5️⃣ Lift your arm up and across your body until you can't reach any further. Use the other arm to assist you to really stretch out the muscle.
6️⃣ Make sure you don't rotate the upper body. Just move the arms across the body. Don't let the ball flip over the muscle.
7️⃣ Move the ball to a new spot and repeat🙌🏻
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🚨 Who has BIG knots between the shoulder blades?!
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🎵Mr Probz - Waves (Robin Schulz Remix)
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🔥As always, check out my IG story within the next 24 hours for a more in-depth step by step tutorial on how to perform this release correctly!
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#joetherapy #rhomboids #massage - #regrann

🐾Rhomboids Level 4🐾 **Stretch Therapist Required** This is the stretch I do on every client at the end of every session because it.is.glorious.🙌🏼 Adding stabilization and traction takes this stretch to a whole different level, going beyond stretching the muscle and into lengthening full Fascial lines. This right here is the good stuff👌🏽
If you want to experience this stretch, shoot me a message and get set up for a session! **Special thanks to my special guests, two of my favorite dudes(👱🏻@schierwoodbuilders and 🐶Meeko) for their help




#fullmotionbodyworx #fascialstretchtherapy #mobility #flexibility #stretch #rhomboids

Back strength is 🔑 ⬇️
If you spend your days slumped over a laptop you’re likely worsening your posture, reducing your flexibility, and increasing the chance for injury. A strong back will not only help you lift heavier weights, it will also reduce stress on spinal joints and improve your overall health. #growyourwings #trapezius #anteriorchain #rhomboids #latissimus

Don't turn your back to the truth. May peace be upon you my friends. #backdoublebiceps #rhomboids #deltoids #latissimusdorsi One week out before Mongolia.

Energy is dropping, workouts harder, days are longer but you know what. I'm so focused and determined to kill this comp that nothing's getting in-between me and that stage 💪🏽💯
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#LETSGETIT🔥
#3weeksout
#NZIFBB
#teamleflex
#leflexfitness

MOST RECENT

Do you have annoying pain between your shoulder blades and muscles of your upper neck and shoulder?

Here’s and quick easy tool to help get rid of that annoying pain. All you need is two tennis balls and some tape to make a #peanutball #peanutmassageball
Swipe to see finished one I made quickly for a patient with stress related upper back pain.
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#selfmassage #myofascialrelease #triggerpointrelease #uppertrapezius #rhomboids #stressrelief #homeexercisetool

Some clips from back day for ya! Here I’m doing lat pulldowns, one arm rows, and standing close grip cable rows. Remember you’re not pulling with your arms you’re pulling with your back. Control every rep and maintain neutral spine and keep your shoulders pulled back at all times. 👏DO👏NOT👏SWING Ima repeat this until I stop seeing it happen in the gym - if you can’t maintain proper form while you’re doing an exercise, the weight is too heavy for you. Stop, and drop the weight down. If you’re not keeping form you won’t be making the gains you’re looking for I promise you! Nobody cares how heavy you’re lifting.
Especially not if your form sucks.

Your rhomboid problems explained through the visual of the most timeless and relevant hairstyle of all time #mullet #rhomboids #shoulders #injuryprevention #injuryrehab #massagetherapy #poledance #anatomy #kinesiology #unitedbypole #sportsmassage

Scapular Rotations: Pole Dancing, Crossfit, Aerial Arts

Scapular rotations from a dead-hang (here on rings). This is a great way to learn to distinguish the articulation of your scapula from movement in your glenohumeral joint.

Most people do not have much movement in their scapula. This creates over compensation in the surrounding structures to simulate the movement. That inappropriate compensation causes abnormal tension in those supporting muscles. A lot of shoulder tension and chronic pain is the result of this imbalance, and the answer is to "reeducate" your nervous system; teach it to send signals to the right muscles and regain control of your movement.

In this exercise, the idea is to control a slow smooth rotation of your scapula. Watch your elbows, if they are rotating a lot through the movement it means they are getting way more involved than they need to be. It's good to do these with your arms at many different angles, and with pulling forces like this as well as pushing forces as in a plank, handstand, or crawling position.

Filming yourself doing this is a great educator. You can really see where you are restricted and compensating elsewhere. I see my slight elbow bend through the front rolls (the first 3) This is a great way to bring awareness to that and train out of that abnormal habitual pattern. www.animaflow.net #scapularstability #physiology #anatomy #poledancersofig #poledance #poledance #crossfit #pullups #personaltrainer #yoga #handstand #gymnastics #calisthenics #barstarzz #womenwithmuscle #health #shoulder #trapezius #rhomboids #latissimusdorsi @purviphysio #fitness #stabilization #scapula #aerialarts #aerialist #aerialyoga #physicaltherapy #primalmovement #naturalmovement www.animaflow.net clothing by @mpgsport

Hitting a back sesh? Try to work a range of the different back muscles 💪🏼💪🏼Today’s back session;

3 sets of each (4 on Deadlifts, increasing the weight on the fourth set and lowering the reps) x 10 reps; >Deadlift (Lower Back & Full Body)
>Single Arm Row (Lats, Middle Traps & Rhomboids. Lower Back / Core for support & stability)
>Assisted Pull-Ups (Lats, Upper Back, Shoulders, Biceps, Abs)
>Lat Pulldown (Lats & Upper Back, including back of Shoulders)
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 Shown in video;
Lat Pulldown
Tips: Squeeze through the Lats and upper back muscles as you bring the bar towards your chest, ensure shoulders depressed (down) and retracted (back) in the fully contracted position (when the bar is just above the chest), slow tempo on the eccentric phase (returning the bar to start position), keep the trunk stabilised and no swinging the torso, to increase intensity hold for 1 second in the fully contracted position

Single Arm Row - Swipe Right
Tips: keep your abs braced, head in neutral position, don’t rotate the torso, slow tempo on the eccentric phase (lowering of the dumbbell), keep shoulder blades retracted. Leggings from @ilu_fitwear 🙌🏻 #back #backday #gains #muscle #strength #strong #strongnotskinny #strongwomen #girlswholift #personaltrainer #london #fit #fitness #fitnessmotivation #fitgirls #lats #traps #rhomboids #core #abs

Don’t dismiss innovation and work those stabilizer muscles. #compoundexercises #compoundtraining #stregnthtraining #rhomboids #deltoids

‼️Knots at your rhomboids ? Just beside your scapular/shoulder blades that doesn’t goes away ?
1️⃣let’s take a look anatomy and at the relationship between the rhomboids and serratus anterior , we can see that they are connected and they form a myofascial sling for the scapular . So the position of the scapular will depend on the tone of the 2 muscles. (If you like anatomy , they fall in the spiral line)
2️⃣So going back to the problem , if you see the image at how the guy siting in that position . His serratus anterior is going to be in a shortened state and his rhomboids will be in a lengthened state .
3️⃣This position that he is in , the serratus anterior will lock him in this position as the shortened muscle will always be stronger than the lengthen ones .
4️⃣✅So the key is not to smash and release your rhomboids because it will still be lengthen as it’s being pulled by the serratus . What you should be doing is to release the serratus and reactivate the rhomboids to go back into a neutral position for the scapular , this will eliminate the knotted feeling.
✅So it’s always good to be aware of your posture , not saying that you have to be chest up don’t slouch , but move about reset your position as and when . Because our bodies are made to move and not to sit for hours in that position.
❇️Serratus release will come up next in my story next few days , be sure to check it out !
‼️Meanwhile if this helps you out, tag a friend or like this post ❤️ #rehab #prehab #sportstherapy #myofascialrelease

Some of yesterday's fun😉

50 yr old Jason has taken No tramadol (painkiller) since his last treatment in May 2017. 👍

#backpain #shoulderpain #cuppingtherapy #cupping #hijama #surahkahf #rhomboids #tramadol #painkiller

Completely crushed my back earlier!!! Definition is starting to work it’s way out. So far, so good. #redcon1 #lifting #gymmotivation #workout #bigback #backday #motivated #lats #rhomboids #scapula #erectorspinae #fitlife #fitness #fitnessmotivation #fitnesslifestyle #totalwar #pumps #extreme #program

Back Day - Part One
Two different variations targeting primarily the mid back and rhomboids.

1) Bentover Dumbbell Row (Neutral Grip)
2) Dumbbell Incline Row (for better support and isolation)
Gym: @fuzionfitnessbrampton

#backday #lats #rhomboids #traps #weighttraining #muscle #strength #fuzionfitness #personaltraining #nutrition #supplements #programs #conditioning #yoga #boxing #toronto #views #fitfam #instafit #instagood #instadailly #gvfitness #health #fitness #lifestyle

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