小菱形肌怎么了

Rhomboid Minor

Rhomboid minor

肩胛内侧常见

这块肌肉是什么

在大菱形肌上方，从下位颈椎连到肩胛骨上角，把肩胛骨向脊柱拉。

为什么会不舒服

低头，肩胛上角被拉离脊柱；同一侧长期看屏幕。

常见不适表现

肩胛上角内侧一小块酸；和斜方肌下缘混在一起，抬头时扯一下。

缓解方法

坐直，下巴收，双肩向后、向下沉，停20秒。用手沿肩胛内侧缘轻轻推，不要按到脊柱。

在三维人体上查看小菱形肌

相邻的肌肉

Rhomboid minor

Inner shoulder blade · Common

What this muscle is

Above rhomboid major, from the lower neck vertebrae to the upper corner of the scapula. It pulls the shoulder blade toward the spine.

Why it gets uncomfortable

Looking down pulls the upper corner of the scapula away from the spine; looking at a screen off to the same side for a long time.

How it usually feels

A small ache on the inner side of the upper corner of the scapula; it blends with the lower edge of trapezius, and you feel a tug when you look up.

What helps

Sit tall, tuck the chin, and draw both shoulders back and down. Hold 20 seconds. With a hand, push gently along the inner border of the scapula. Do not press on the spine.

本内容为运动健康科普，仅供参考，不构成医疗建议；不适持续或加重请及时就医。 General movement and health information, not medical advice. See a doctor if it continues or gets worse.