Anything that helps regain movement by releasing tissues should help—in theory. I am cautious to say yes because the variability in quality of therapists/techniques. Also I was too far past outside help when I started this. My body too restricted, misaligned, too painful to touch. Lying on a treatment table was awkward positioning for me.
Self healing is possible -i.e. do it yourself. More effort, more effective long-term, no cost—other than time and thought. Feel for yourself by working from Base-Line is the take home message. Connecting body and mind—listen to it.
Massage (self or other) , physio balls, hot water bottles, “hot sauce” muscle warming cream… Whatever seems right at the time.
As for the rhomboids.
All muscles should be under voluntary control, the wiring in place to activate them, so anything that increases awareness of the body is a good thing in my mind.
Question 1. Why do you want to ″hold″ shoulders back? Hold suggests fixed. This is all about regaining a full range of movement and releasing tension.
Question 2. “back” in relation to what? Positioning is relative. It should be considered relative to midline anatomy—linea alba, nuchal & supraspinous ligaments.
The trapezius muscles cover the rhomboids. A blanket of muscle from the back of the head to mid-back, shoulder to shoulder, that should be smooth and wrinkle free.
When the trapezius muscles are free to fully extend in all directions the underlying muscles (including the rhomboids) can function better. Activation from the lower trapezius, movement extending upwards and out.… the middle trapezius able to fully extend, the upper trapezius free of restrictions so the head can move in all directions.
You should be able to easily feel the nuchal ligament in your neck (I could not!). Extend your head backward and press your fingers on the midline of the back of your neck. Then tilt your head forward and should be able to feel the nuchal ligament ‘popping out’ as it tightens to limit the forward bending of your head and neck. Do you have a full range of movement in your neck? Does the nuchal ligament feel like it can form a straight line?
Working from Base-Line, focusing on these 5 main muscles and everything else falls into place…