Procaryote
Shoulder · Mobility

Rhomboid Stretch

Rhomboid stretch, 3 sets, hold for 30 seconds per side

Illustration of the Rhomboid Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Sit upright or stand tall. Cross your arms in front of you and grasp the opposite shoulders, then gently push your elbows forward to feel the stretch between your shoulder blades.

Tips: Keep your back straight and breathe deeply throughout the stretch. Do not overstretch; go only to a comfortable stretching sensation.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting upright or standing, back straight
Clinical goal
Improve flexibility and reduce tension in the rhomboids to alleviate shoulder pain
Also known as
Upper back muscle stretch, Shoulder blade stretch, Dorsal rhomboid stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.