Rhomboid Major

⚙️ Required Equipment:

Massage Cane (hook tool)

OR a Tennis Ball / Lacrosse Ball (for wall release)

⚠️ The Setup

Target Area: The area between your spine and your inner shoulder blade.

Position (Hook Tool): Sit or stand. Hook the knob over your shoulder, directing it towards your upper back.

Position (Ball): Stand with your back to a sturdy wall.

Goal: We are aiming for the muscle tissue, just off the spine.

👣 Step-by-Step Guide (Using the Hook Tool):

1. Locate the Space

The Rhomboid Major is covered by the Trapezius, so you need to press slightly deeper.

Placement: Place the rounded knob of the tool on your upper back, aiming for the area midway between your spine and your shoulder blade.

Avoid: Do not press directly on your spine. Stay on the muscle tissue just off to the side.

2. Apply Guided Pressure

Use the long handles of the tool to gently pull the knob inward (towards your spine) and downward, driving the pressure into the muscle.

Find a tender spot and hold the pressure (aim for a 5 or 6 out of 10).

3. The "Pin and Retract" (Active Release)

Once you find a spot, keep the pressure static.

Arm Motion: Gently hug yourself with the arm on the side you are treating. This protracts the shoulder blade, stretching the rhomboid over the ball.

Then, pull your shoulder blade backward (retract) slightly, pressing the muscle into the ball.

Slowly repeat the "hug and retract" motion 5–8 times. This deep movement is key for releasing the rhomboids.

4. Search the Muscle Line

The Rhomboid Major runs diagonally. Slide the knob down and out along the path of the shoulder blade, continuing to work the area between the spine and the inner shoulder blade.

Repeat the "Pin and Retract" motion at new tender spots.

🎾 Alternative Guide (Using a Tennis Ball Against a Wall)

Position: Stand with your back to a wall.

Placement: Place a tennis ball against the wall, positioning it in the same target area between your spine and your shoulder blade.

Pressure: Lean your body weight into the ball to pin the muscle against the wall. You can use your feet to walk closer or further from the wall to control intensity.

Release: Once pinned, perform the "Pin and Retract" (Step 3) by moving the arm on the side being treated to hug your chest and then pulling your shoulder blade back, all while maintaining pressure against the ball.

💡 Quick Tip: Hunching Helps

The best way to expose the Rhomboid Major is to round your upper back slightly while leaning into the ball or cane. This pulls the shoulder blade away from the spine, making the muscle easier to access.