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girdle and cervical spine that is
perceived as neck and shoulder
pain or stiffness. Maintaining
optimal length and strength in
the muscles of the shoulder girdle
contributes to healthy alignment
and mobility in the upper body.
Here are some movements to help
you maintain healthy rhomboids and
avoid rounded-shoulder posture.
ACTIVE SCAPULAR MOVEMENTS
1. Sit or stand facing forward
with your arms at your sides
and shoulders relaxed.
2. Begin by shrugging one of
your shoulders, shortening the
distance between your shoulder
blade and back of your head. Do
not move your arm, just the
shoulder blade. (Image A)
3. Next, keeping your arm at your side,
push your shoulder blade down and
away from your head. (Image B)
4. Return to neutral then squeeze your
shoulder blades together. (Image C)
5. Next, pull your shoulder blades as
far apart as you can. (Image D)
6. Repeat all.
Christy Cael is a licensed massage therapist
and certified strength and conditioning specialist.
Her private practice focuses on injury treatment,
biomechanical analysis, craniosacral therapy, and
massage for clients with neurological issues. She is
the author of Functional Anatomy: Musculoskeletal
Anatomy, Kinesiology, and Palpation for Manual
Therapists (Lippincott Williams & Wilkins, 2009).
A
C
D
B
