rhomboid strengthening

many of us have weakened, overstretched rhomboid muscles. when strong and healthy, this muscle group serves to retract and support the scapula, and provides stability for better posture.  our daily, arms forward, activities do very little to strengthen the rhomboids, so they usually can benefit from a little help!

a simple strengthening routine can improve the stamina of these muscles, improving posture and reducing discomfort and triggerpoints in the upper back and shoulder girdle.  there are many ways to accomplish this, but the real trick is finding a 'tool' you can fit into your regular routine, without a lot of extra gear.

here is a simple one that can be done at home.  i really like the arm rotation aspect of this exercise, as it  helps to open up the chest as well.

the act of simply pulling the shoulder blades towards each other while standing (in line at the grocery, waiting on hold for your cable tech representative, etc.), and holding the contraction for 3-4 nice slow breaths is also an effective way to fire those muscles and build better posture.  try starting out with 2-3 sets at a time, once or twice a day.

weight/resistance training is a great tool as well, and i'll continue to add tips and links here...

soundscapes

whan i am treating a client with anxiety concerns, one of the things i may suggest is that he or she try turning off the all-day-news radio station, and not using the TV noise "for company".  we take in so much information throughout the day, and the repeated messages we absorb through the media-habit can be overwhelming and stressful.  but what then?  complete silence can be equally irritating!  music can be a great choice, but often has its own "weight" as well.
as a massage therapist, i consider myself to be well aquainted with the "relaxation" CD.  (you know;...gentle tunes, enhanced by babbling brooks and birdsong.)  so well aquainted, in fact, that i now rarely use those CDs during a treatment session...the charm faded for me after a couple of years of that mash-up.

which brings me to my recent discovery!  i found a computer application that provides several varieties of just nature recordings!   there are many kinds available for a variety of platforms, but i downloaded one called RelaxBook Nature by webgota for my blackberry playbook.  in order to ensure that it is clinic worthy, i have been test-driving the app at home.  i find it very comfortable and, well, natural!  a great solution for media-overwhelmed ears, and those tired of pachabel's canon+raindrops.