Stretches for Rhomboid Muscles

Hi, I'm Doctor Jo, a licensed 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.

The 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.

 

 


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