Rhomboid Muscle Pain Stretches - Ask Doctor Jo

How to DIY
Published on Oct 11, 2023
These Rhomboid muscle pain stretches will help relieve pain from overworked or fatigued muscles. Read Doctor Jo’s blog post about this video at http://www.askdoctorjo.com/content/stretches-rhomboid-muscles

The rhomboid muscles are the muscles that pull our shoulder blades together toward the spine. These muscles tend to get overworked and fatigued pretty easily. Often they are the sites of painful trigger points. This video will show you some ways to stretch these muscles.

For the first stretch, bring your arm straight across your body. With your other arm, bend it at the elbow, and place it on the elbow to be stretched. It will look almost like a figure four. Hold it for 30 seconds and repeat 3 times.

Next, bring both arms straight out in front of you. Clasp your hands together, and punch forward. Tuck in your chin and arch your back as well. Hold for 30 seconds and repeat 3 times. Now with your legs straight out in front of you, cross over the opposite leg of the arm you want to stretch. Twist your trunk toward the leg, and place the elbow of the arm that you want to stretch on the opposite knee. Push forward with your elbow, and hold for 30 seconds repeating 3 times.

Finally, get on all fours or in quadruped. Cross your hands, and then arch your back like a cat. Hold this for 30 seconds and repeat 3 times.

Related Videos:

Thoracic Back Exercises & Stretches:
https://www.youtube.com/watch?v=lCxDDAWIi2Q

Upper Back Pain Exercises & Stretches:
https://www.youtube.com/watch?v=4aR-v_5f-T4

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
http://www.AskDoctorJo.com
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Rhomboid Muscle Pain Stretches:
https://www.youtube.com/watch?v=6WynJSdu2KIA

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.