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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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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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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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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          

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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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