Exercises and Stretches — Rhomboids
Reaching Forward Upper Back Stretch
Posted by Judith Winer on
Technique: Stand straight Extend your arms forward, parallel to the ground Place one hand on top of the other Push your hands forward as far as possible Let your head fall forward Primary muscles: Trapezius. Rhomboids. Secondary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis. Longissimus capitis and cervicis. Splenius capitis and cervicis. Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Note: Concentrate on separating your shoulder blades as you reach forward with...
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- Tags: Rhomboids, Stretch, Stretching, Trapezius
Reaching Upper Back Stretch
Posted by Judith Winer on
Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Teres major. Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Note: Keep your body relaxed during the stretch, allowing your upper back to round out and your shoulder...
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- Tags: Back, Latissimus Dorsi, Rhomboids, Stretch, Stretching, Trapezius
Cross Over Shoulder Stretch
Posted by Judith Winer on
Technique: Stand with your knees slightly bent. Cross your arms and bend down to grab the back of your knees Rise upwards slowly until you feel tension in your upper back and shoulders Primary muscles: Trapezius. Rhomboids. Latissimus Dorsi. Secondary muscles: Teres minor. Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Note: Keep your shoulders parallel to the ground and avoid twisting or turning sideways. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly ...
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- Tags: Latissimus Dorsi, Rhomboids, Shoulder, Shoulder Exercises, Stretch, Stretching, Trapezius
Wrap Around Shoulder Stretch
Posted by Judith Winer on
Technique: Stand upright Wrap your arms around your shoulders as if hugging yourself Pull your shoulders back Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Infraspinatus. Teres minor. Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Note: Perform the stretch slowly, especially when pulling your shoulders. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly
Parallel Arm Shoulder Stretch
Posted by Judith Winer on
Technique: Stand upright Extend one arm across your body Raise your other arm so that it is parallel to the ground Pull your elbow towards your opposite shoulder Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Infraspinatus. Teres minor. Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis). Note: Keep your arm straight and parallel to the ground during this stretch. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly
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- Tags: Latissimus Dorsi, Rhomboids, Trapezius