Spry Juncture, LLC
How to Evolve Gracefully
Rhomboid minor
Region
Origin & Insertion
['Origin: Nuchal ligaments and spinous processes of C7–T1', 'Insertion: Medial border of scapula at the level of spine']
Synergistic Muscles
['Rhomboid Major', 'Middle trapezius']
Joints
['Scapulothoracic joint']
Primary Actions
['Retracts scapula', 'Elevates and rotates scapula downward']
Nerve & Spinal Segment
Dorsal scapular nerve
Brachial plexus; C4–C5
Interesting
Works with rhomboid major to stabilize scapula. [Moore’s]
Reversal of Action
Stabilize scapula while thoracic extension occurs
Common Dysfunctions
Scapular instability, difficulty with posture maintenance
How to Stretch
Cross-body shoulder stretch with scapular protraction.
Trigger Points
How to Strengthen
Band retraction and scapular stabilization.
Concentric Action
Retract scapula
Applications:
Important in restoring upper back strength after injury or prolonged sitting
Eccentric Action
Allow scapula to protract slowly
Isotonic Action
Band retraction drills
Related Conditions
['Upper cross syndrome', 'Scapular dyskinesis']
Isometric Action
Maintain scapular retraction during isometric rows
Exercise Ideas
['Face pulls', 'Scapular rows', 'Band pull-aparts']