Your rhomboid muscles are near the top of your back and connect your shoulder blades to the vertebrae of your spine. You use your rhomboids during pull exercises, such as barbell rows and pull-ups. Knowing how to stretch your rhomboids may help you avoid injuring them during exercise.
Sitting Rhomboid Stretch
Stretch your rhomboids with this simple sitting stretch. Sit on the floor with your legs stretched out before you. Bring your right foot over your left leg and rest it on the floor just under your left knee. Grab your right ankle with your right hand. Lean back and push your right elbow against your knee. As you lean back, push your right shoulder down toward the floor. Hold for 20 to 30 seconds.
Fixed Bar Rhomboids Stretch
You can stretch your rhomboids using a fixed rail such as a railing. The height of the rail should be between your waist and chest, and it should be over level ground. Stand in front of the bar. Grab the bar with an overhand grip, with your hands at shoulder width. Lean back by bending at the hip and keeping your torso and legs straight. Allow your hips to sink and hold the stretch for 20 to 30 seconds.
Hugging Stretch
This simple stretch allows you to stretch your rhomboids without any equipment. Stand with your back straight. Cross your arms with your left arm on top of your right. Place each hand behind the opposite shoulder. Tighten your elbows together. Lift your elbows up so you can feel tension in your rhomboids. Hold the stretch for 20 to 30 seconds.
Eagle Yoga Pose
The eagle or garudasana yoga pose allows you to stretch your rhomboids. Stand with a relaxed posture. Raise your left foot and cross your left leg over your right thigh. Bend your right knee slightly for balance. Hook the back of your right calf with your left foot. Raise your arms so they are parallel to the floor. Cross your right arm over your left. Raise your forearms so your elbows are at a 90-degree angle. Hook your right hand around your left wrist so your palms touch. Tighten your palms together and raise your elbows slightly. Hold the pose for 15 to 30 seconds. Repeat the pose with your left and right arms and legs reversed.
Child's Pose
The child's or balasana yoga pose allows you to stretch your rhomboids. Kneel on the floor with your feet together and knees at hip-width. Lean forward so your torso rests between your thighs. Place your hands on the floor beside your feet. Relax your shoulders and let them fall toward the floor. You should feel tension in your rhomboids as your shoulders hang. Hold the pose for 30 seconds to three minutes.
