How to Perform Stretches for the Rhomboids

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Increase flexibility & strengthen your rhomboids with easy stretches
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Rhomboids are deep muscles in the middle of your back between your spine and shoulder blades. These muscles help elevate and rotate your shoulders. They also pull your shoulder blades toward the spine for good posture. If you have weak or tight rhomboids, you may have a slumping posture or feel pain in your mid-back between your shoulder blades. Stretching and strengthening your rhomboids will increase shoulder flexibility and mobility and improve your posture.

Releasing Tension in Your Rhomoid Muscles

  1. Stand with your feet hip-width apart.
  2. Extend your arms in front of you with your hands clasped.
  3. Reach forward, arching your back to separate your shoulder blades.
  4. Bend your head slightly forward to stretch the back of your neck.
  5. Breathe deeply as you hold for 15 to 30 seconds.
  6. Repeat 2 to 4 times.
1

Forward Stretch

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    Stand with your feet about hip-width apart. Stretch your arms in front of you and clasp one hand over the other. Reach out until you feel your shoulder blades pulling away from each other, then bend your head slightly forward. Hold the stretch for 15 to 30 seconds, breathing deeply. [1]
    • Repeat the stretch 2 to 4 times, switching arms so that the hand on the bottom is now clasped on the top between repetitions.
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2

Doorway Stretch

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    To stretch your chest, stand in a corner or open doorway and rest your hands on the walls or door frame slightly above your head. Breathe deeply, and lean forward slowly until you feel a stretch in the front of your shoulders. Hold the stretch for 15 to 30 seconds, continuing to breathe deeply, then release. [2]
    • Do 3 repetitions, holding each time for 15 to 30 seconds.
    • This stretch also helps warm up your rhomboid muscles before deeper stretching.
    • A weak pectoralis major contributes to that rounded-shoulder posture and can overload the rhomboid muscles. [3]
3

Cat-Cow Pose

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    To perform a Cat-Cow yoga pose , get on your hands and knees on the floor with your wrists under your shoulders and your knees under your hips. Inhale, and gently arch your back, drop your stomach toward the floor and look up. Then, reverse the motion by rounding your back and pulling your navel to your spine as you exhale and drop your chin to your chest. [4]
    • Repeat the movement 10 to 20 times, inhaling as you move into Cow and exhaling as you arch up to Cat.
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4

Neck Stretch

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    To stretch your neck, look straight ahead, then tip your right ear toward your right shoulder. Hold 15 to 30 seconds, then repeat on the other side. For neck rotations, turn your head to the right with your chin level, hold for 15 to 30 seconds, then repeat on the other side. [5]
    • Repeat both exercises 2 to 4 times on each side, holding each rep for 15 to 30 seconds. Increasing your neck strength and mobility will reduce pressure and strain on your rhomboids.
    • Stretch and rotate your neck while sitting or standing, whichever is more comfortable for you. If sitting, use a flat chair that allows you to sit up straight with good posture and both feet on the floor.
5

Shoulder Blade Squeeze

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    While sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Hold the squeeze for 5 seconds, then release. [6]
    • Do 2 sets of 15 repetitions of this exercise. Make sure you're not holding your breath as you squeeze. Keep your breaths deep and smooth.
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6

Wall Extensions

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    Stand with your back and heels flat against a wall. Extend your arms out to either side with the backs of your hands towards the wall. Bend your elbows to 90 degrees, then raise your arms slowly above your head, keeping them flat against the wall. [7]
    • Do 2 sets of 5 to 10 repetitions of this exercise. Only go as high as you can without pain while keeping your arms, elbows, and wrists against the wall.
    • If you have good flexibility, touch your hands together above your head while keeping your arms, elbows, and wrists against the wall at all times.
7

Super Child’s Pose

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    Personal Trainer and Strength Coach Brendan Rearick recommends a variation of the child’s pose using a stability ball to stretch your rhomboid muscle. [8] Kneel on the ground with a stability ball in front of you. Place your hands on the ball and extend your arms until you feel a stretch in your shoulders and upper back, Rearick recommends. [9]
    • Hold for 10 to 15 seconds then release. Repeat the stretch 2 to 4 times.
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8

Cross-Arm Stretches

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    Stand with your feet about shoulder-width apart, then reach one arm across your body while pulling your shoulder blade back. Hold the stretch for 30 seconds, breathing deeply. [10]
    • Do 3 repetitions of this stretch on each arm, holding the stretch for 30 seconds on each rep.
    • Stretching the rotator cuff will improve the flexibility in your shoulders and decrease the strain on your rhomboid muscles.
9

Shoulder Circles

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    Get down on the floor on all fours with your wrists under your shoulders and your knees under your hips. Keeping your elbows straight, press into the floor and shrug your shoulders up. Then roll your shoulders back towards your hips and then forward again, creating a circle. [11]
    • Do 5 circles starting forward with both shoulders. Then switch direction and do 5 circles starting backward.
    • After doing both shoulders, do 5 each with one shoulder at a time, keeping the other shoulder stable.
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10

Sleeper Stretch

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    Lie on your side with your arm bent up in front of your face at a 90-degree angle. Use your other arm to push the bent arm toward the floor until you feel a stretch on the back of your shoulder. Hold the stretch for 30 seconds, then release. [12]
    • Move in and out of the stretched position for 4 reps, then switch and do 4 reps of the same stretch with the other arm. Hold each rep for 30 seconds.
    • This stretch may feel awkward at first, but play around until you find a comfortable position. For example, placing a pillow under your head may make this stretch easier.
11

Clasped-Hand Extension

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    Sit on the floor, a chair, or a bench that doesn't have a back. Clasp your hands palm to palm behind your back, then straighten your elbows. Squeeze your shoulder blades together. [13] Hold the stretch for 15 to 30 seconds, then release.
    • Repeat the stretch 5 times, holding each stretch for 15 to 30 seconds. Breathe through the stretch – don't hold your breath.
    • This stretch improves shoulder position and builds chest and shoulder muscles to improve your posture.
    • Sit in whatever position feels comfortable for you, as long as your hips are balanced, and you can sit straight with good posture.
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12

Back-Bound Hand Stretches

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    From a seated or standing position, roll your shoulder blades back and down towards your spine. Bring your arms behind you, grabbing your right elbow with your left hand and your left elbow with your right hand to bind the position. Lift your chest and press your shoulder blades down and together for 3 to 5 deep breaths. [14]
    • Switch and do the opposite side by grabbing your left elbow first with your right hand, and then your right elbow with your left hand. Hold for 3 to 5 deep breaths. Do 2 to 4 repetitions on each side.
    • If grabbing your elbow is too difficult or causes pain, you can grab your wrists or forearms.
13

Supine T Stretch

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    Lie on your back on the floor with your knees bent so that your feet are flat. Extend your arms out straight from your sides then bend your elbows 90 degrees. [15] Squeeze your shoulder blades together. Straighten your arms above your head and hold for 15 seconds then move them back to the starting position. Repeat 10 times.
    • You can place a rolled towel or foam roller under your back with the length running down your spine to increase the stretch. Make sure the towel or roller is long enough to support your head and hips.
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14

Plank

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    To perform a plank, lie face-down on the floor, then raise up so that your body weight is supported by your toes and elbows with your forearms flat on the floor. Keep your elbows in line with your shoulders. Hold the position for 5 to 10 seconds, breathing deeply. Then release. [16]
    • To start, do 8 to 10 repetitions of this exercise. Gradually increase the amount of time you hold the plank.
    • Strengthening your core will improve your overall posture and put less stress on your rhomboids.
15

Bridge Pose

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    When performing a bridge pose , start on your back with your knees bent so your feet are flat on the floor about shoulder-width apart. Keep your arms flat on the floor at your sides, palms down. Slowly raise your hips until there is a straight line from your knees to your shoulders. Activate your core, then slowly lower yourself back down to the starting position. [17]
    • Do 8 to 10 repetitions of this exercise. Make sure you continue to breathe and don't hold your breath.
    • Adjust this exercise to meet your fitness level. If you experience pain or discomfort, keep your bridge closer to the ground. You can slowly work up to a full bridge with a straight line through your hips as it feels comfortable. Don't rush it.
    • You can also treat it like a plank and try to hold the bridge position for 5 to 10 seconds before releasing. As you continue to practice, gradually increase the time you hold the position.
    Kelly Starrett, Physical Therapist

    To target inflexible, strained rhomboids in the upper back, interlock your fingers behind your head with elbows pointed outward. Gently press palms together while simultaneously squeezing shoulder blades toward spine. Move elbows back further stretching the area between them. Hold for at least 30 seconds, taking steady breaths. Relax arms down and repeat twice more. When performed regularly, this stretch elongates tight connective tissues surrounding the scapula and rib cage, providing relief.

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Expert Q&A

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  • Question
    How do I stretch my rhomboids?
    Brendon Rearick
    Personal Trainer & Strength Coach
    Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.
    Brendon Rearick
    Personal Trainer & Strength Coach
    Expert Answer
    I would recommend doing a technique similar to child's pose. Kneel on the ground with a stability ball in front of you. Then, place your hands on the ball and extend your arms forward until you feel a stretch in your shoulders and upper back.
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      Warnings

      • Do not start any new exercise program without first consulting your medical provider, particularly if you have a recent injury.
        Thanks
      • If you feel pain when stretching, stop the movement. You should feel a slight stretch, but you should not feel any pain.
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      References

      1. ↑ https://extension.uga.edu/content/dam/extension-county-offices/harris-county/4h/stretchingexercises.pdf
      2. ↑ https://www.saintlukeskc.org/health-library/doorway-pectoral-stretch-flexibility
      3. ↑ https://clinicaltrials.gov/study/NCT04216862
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
      5. ↑ https://www.spine.org/Portals/0/assets/downloads/KnowYourBack/CervicalExercise.pdf
      6. ↑ https://www.arthritisnsw.org.au/exercise-shoulder-blade-squeeze/
      7. ↑ https://www.physio-pedia.com/Scapular_Winging
      8. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.
      9. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.
      1. ↑ https://www.health.harvard.edu/pain/how-to-release-a-frozen-shoulder
      2. ↑ https://www.health.harvard.edu/pain/how-to-release-a-frozen-shoulder
      3. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf
      4. ↑ https://extension.uga.edu/content/dam/extension-county-offices/harris-county/4h/stretchingexercises.pdf
      5. ↑ https://www.acefitness.org/resources/everyone/blog/5657/5-chest-stretch-variations/
      6. ↑ https://youtu.be/Fhej-CWK8aA?t=65
      7. ↑ https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/strength-and-flex-exercise-plan-how-to-videos/#plank
      8. ↑ https://blog.nasm.org/how-to-do-a-glute-bridge
      9. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 12 August 2020.

      About This Article

      Article Summary X

      Rhomboids are the muscles between your spine and shoulder blades, and stretching these can improve your shoulder flexibility, mobility, and posture. To target your rhomboids directly, sit on the edge of a chair, bend over, and grab your left ankle with your right hand. Use your left hand to push into your right elbow crease and hold this position for 15 seconds, before repeating it on the other side. You can also do cross-arm stretches to decrease strain on your rhomboids. Stretch one arm across your body while pulling your shoulder blade back and hold it for 30 seconds. Another way to put less strain on your rhomboids is to strengthen your core. Do planks and bridges, and slowly increase the length of time you hold the position. For more information from our Personal Trainer co-author, like how to do pectoral stretches, read on!

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        Aug 9, 2018

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