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The rhomboideus muscles are upper back muscles that connect the spine to the shoulder blade. There are two parts, rhomboid minor and rhomboid major. These muscles pull the shoulder blade back and help support upright posture. Soreness here is common with desk work and heavy pulling movements.
read more about rhomboideus (muscle) ...Rhomboid minor sits higher, near the base of the neck, and rhomboid major sits below it. Both run from the upper spine to the inner edge of the shoulder blade. The muscles sit under the trapezius, so pain can feel deep and hard to pinpoint. A clinician can confirm the exact source during an exam.
These muscles retract the shoulder blades, like when you squeeze the shoulder blades together. The muscles also help rotate the shoulder blade during arm movement. When the muscles are weak or tight, the shoulders can round forward more easily. That can add strain during long periods at a desk.
Common causes include poor posture, long hours on a laptop, and repetitive pulling exercises. Sudden lifting or twisting can cause a strain. Trigger points can form and send pain toward the shoulder or neck. If pain started after trauma, get checked for other injuries.
Rest from the movement that triggered pain and use heat or ice for short periods. Gentle stretches and posture breaks can reduce tension over time. Light strengthening, like rowing with good form, can help once pain settles. Ongoing pain, numbness, or weakness should be evaluated.
Rhomboid minor is smaller and sits higher near the neck. Rhomboid major is larger and sits below it. Both pull the shoulder blade toward the spine.
Yes. Long hours with rounded shoulders can overload the upper back. Small posture changes and breaks can help reduce strain over time.
Gentle stretching is usually safe when pain is mild. Sharp pain or pain after an injury should be checked first. A physical therapist can guide safe stretches.
Get checked if pain is severe, lasts more than a couple of weeks, or keeps returning. Numbness, arm weakness, or pain after a fall also needs evaluation. Chest pain or shortness of breath needs urgent care.
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Rhomboid Major - Attachments - Actions - Blood Supply. Bhaskaran S; TeachMeAnatomy (TeachMeSeries Ltd). https://teachmeanatomy.info/encyclopaedia/r/rhomboid-major/. Date Accessed February 17, 2026.
Rhomboid Major and Minor. University of Washington Department of Radiology. https://rad.uw.edu/muscle-atlas/rhomboid-major-and-minor. Date Accessed February 17, 2026.
Rhomboid Minor. Loyola University Chicago Stritch School of Medicine, LUMEN Gross Anatomy. https://www.meddean.luc.edu/lumen/meded/grossanatomy/dissector/muscles/rhmn.htm. Date Accessed February 17, 2026.
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