The rhomboids are two muscles -- the rhomboid major and rhomboid minor -- that span the area between the scapula bones within your upper back and your spine. Both muscles serve the same function: retracting, or pulling back, the scapula bones and elevating their inside edges. Stretching the rhomboids, which involves moving through the opposite ranges of motion -- scapular protraction and depression -- will increase their flexibility and, consequently, improve their functional effectiveness. In addition, flexible rhomboids, just like any other muscle, might help prevent certain injuries.
Fixed Bar Stretch
Step 1
Stand 2 to 3 feet away from a shoulder-height bar, then reach forward and grasp it with your hands close together and palms facing downward.
Step 2
Flex your hips and sit backward, rounding your shoulders forward until you feel a gentle stretch through your upper back.
Step 3
Hold the stretch for 10 to 30 seconds, then return to the starting position, relax briefly and repeat. Complete multiple repetitions.
Hugging Stretch
Step 1
Sit or stand with your torso erect and cross your arms in front of your chest, placing your hands on the back of the opposite shoulders.
Step 2
Raise your elbows slightly, feeling gentle tension through your upper back.
Step 3
Hold the stretch for at least 10 seconds, then relax. Place your other arm on top when you perform the stretch again.
One-Arm Bar Stretch
Step 1
Stand 2 to 3 feet away from a sturdy, vertical bar. Reach forward with your left arm and grasp the bar at approximately belly-button height.
Step 2
Flex your knees and sit backward, then bend forward at the waist until you feel a light stretch through the left side of your upper back.
Step 3
Hold the stretch for 10 seconds or more, then stand up and repeat the procedure with your right arm.
Shoulder Stretch
Step 1
Stand upright and cross your left arm in front of your chest.
Step 2
Place your right forearm against the back of your left elbow and pull your arm toward your chest until you feel light tension through the left side of your upper back and the back of your left shoulder.
Step 3
Hold the stretch for 10 to 30 seconds, then relax briefly and repeat the stretch with your left arm across your neck instead of your chest.
Step 4
Perform both stretches with your right arm as well.
Tips and Warnings
- Breathe normally as you're holding each stretch and try to deepen the stretch slightly with each exhalation.
- Stretching can cause a muscle strain or tear if you lengthen the involved muscles too far or too forcefully.
References
- Get Body Smart: Rhomboid Major Muscle
- Get Body Smart: Rhomboid Minor Muscle
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Back Exercise Menu
