1. Posterior deltoid -­ Often called the rear delt, this muscle is responsible for moving your arm back and moving it away from the center of your body. Shoulder instability and injuries are often the result of a weakness in the posterior deltoid.

 

2. Rhomboids­ - These muscles are located underneath the trapezius or "traps." They stabilize and allow your scapula (or shoulder blade) to rotate and be drawn in toward your spine.

 

With both our posterior deltoid and rhomboids out of balance in relation to the mirror muscles, you're more likely to suffer from what's called upper crossed syndrome. This is categorized by the shortening and lengthening of stabilizing and supportive ligaments and muscles in the head, neck and shoulders. People with this condition have rounded shoulders with their heads protruding forward.

 

To combat this problem, here are three exercises for each area:

 

Posterior deltoid

1. Seated or standing row with high elbows. Draw your belly button in toward your spine. If you're standing, contract your glutes (rear). Use exercise tubing or any cable system at the gym and adjust so the tubes or cables are at shoulder level.

 

Pull the tubing back in a rowing motion without leaning backward or allowing your elbows to drop to your sides; move your scapula (shoulder blades) together as if you were trying to squeeze a pencil between them. This is called scapular retraction. Then, with your arms retracted, bring down your shoulder blades as much as you can comfortably. This is scapular depression. Repeat this motion 10 to 12 times.

 

2. Bent-over rear deltoid fly. Have a seat on a chair or bench, and bend forward from the torso. Do not round the back. Grab two light dumbbells. Start from the outside of your heels, and raise the dumbbells up to shoulder level with a slight bend in the elbow. Maintain control and do not lift up or jerk back and forth. Repeat this routine 10 to 12 times.

 

3. Seated rear-deltoid fly on pec deck. Use the "pec deck" machine, facing toward it. This is basically a reverse fly.

 

Rhomboids and upper back

1. Cobra on floor. Lay flat on the floor with your arms at your sides and your palms facing down. Draw your belly button in and squeeze your glutes as you lift your upper body off the floor, and lift your arms and externally rotate your thumbs to the ceiling.

 

Do not let your legs turn out as you squeeze your rear. Keep your head down to maintain a straight spine. Do not lift too high. Just do what is comfortable. Nothing should be painful. Hold for a moment at the top position, then lower your body. Repeat 12 times.

 

2. Lat pull. Grab the bar on a lat pull-down machine with an overhand grip a little wider than shoulder width. Lean back just a bit to allow the bar space in front of you. (Never do pull downs behind the head. You risk pinching the cervical vertebrae and damaging the shoulder capsule.) Before you pull down, retract and depress your scapula, then pull. Pause at the bottom, then repeat exercise 10 to 12 times.

 

3. Seated row. Sit at a height so that when you grab the handles of the seated row machine or exercise tubing, your arms are parallel to the floor. Place your chest in contact with the pad (if using a machine), and pull your navel in toward the spine. Initiate the pulling movement first with scapular retraction and depression, then pull. Do not lean back or cave forward over the pad. Lower your body, and repeat the exercise 10 to 12 times.