Stretches for Rhomboid Muscles

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy Rhomboid WorksheetThe rhomboid muscles are the muscles that pull our shoulder blades together toward the spine. These muscles tend to get overworked and fatigued pretty easily. Often they are the sites of painful trigger points. This video will show you some ways to stretch these rhomboid muscles.

For the first stretch, bring your arm straight across your body. With your other arm, bend it at the elbow, and place it on the elbow to be stretched. It will look almost like a figure four. Hold it for 30 seconds and repeat 3 times.

Next, bring both arms straight out in front of you. Clasp your hands together, and punch forward. Tuck in your chin and arch your back as well. Hold for 30 seconds and repeat 3 times. Now with your legs straight out in front of you, cross over the opposite leg of the arm you want to stretch. Twist your trunk toward the leg, and place the elbow of the arm that you want to stretch on the opposite knee. Push forward with your elbow, and hold for 30 seconds repeating 3 times.

Finally, get on all fours or in quadruped. Cross your hands, and then arch your back like a cat. Hold this for 30 seconds and repeat 3 times.

 

DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.