Exercises > Flexibility (Muscles) > Rhomboid Stretches
The following rhomboid stretches are designed to improve the flexibility of the rhomboid muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
To begin with, the exercises should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two stretches that are most comfortable for you and perform them 1 – 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency and duration of the stretches provided they are pain free.
Figure 1 – Relevant Anatomy for Rhomboid Stretches
Arm Across Chest Stretch
Begin this exercise standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further (figure 2). Hold at a mild to moderate stretch pain free for 15 seconds and repeat 4 times on each arm.
Figure 2 – Arm Across Chest Stretch (right side)
Rhomboid Self Massage Exercises
The following rhomboid self massage exercises are designed to improve the flexibility of the rhomboid muscles and are an excellent addition to the above stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
Foam Roller Rhomboid Release
Place the foam roller under your upper back (rhomboids) as demonstrated (figure 5). Using your legs, slowly move your body forwards and backwards allowing the foam roller to massage your upper back. Breathe normally keeping your back and neck relaxed. This exercise is usually best performed with your knees bent and your feet flat on the ground (not demonstrated). Repeat this process for 15 – 90 provided it is comfortable and does not cause pain. This exercise can be progressed by taking your arms overhead (figure 6).
Figure 5 – Foam Roller Rhomboid Release (Arms Across Chest)
Figure 6 – Foam Roller Rhomboid Release (Arms Overhead)
Find a Physio
Find a physiotherapist who can assist with rhomboid stretches and rehabilitation.
Physiotherapy Products to Assist with Exercises
- Resistance Band (For Strengthening Exercises)
- Massage Balls (For Self Massage)
- Foam Rollers (For Self Massage and Pilates Exercises)
- Swiss Balls
- Exercise Mats
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