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Rhomboids stretches

Rhomboids stretches are designed to stretch the two Rhomboids muscles the Rhomboids major and minor.

Relevant Anatomy:

Rhomboid Major Muscle

This muscle is located just below the levator scapulae and the rhomboid minor muscle.

Action: Along with the levator scapulae, it assists in moving the scapula inward or medially, toward the spine, and upward.


Origin and insertion: It arises from the spinous processes of the second through the fifth vertebrae and inserts on the medial border (the one closest to the spine), of the scapula all the way to its tip.


Rhomboid Minor Muscle:

This muscle lies just above the rhomboid major muscle.

Action: Working with the levator scapulae and the rhomboid major muscle, its actions contribute to the actions of the Rhomboid Major described above.

Origin and insertion: It arises from the spinous processes of the lowest cervical and the uppermost thoracic vertebrae. It inserts at the base of the spine of the scapula on its medial border, just above the rhomboid major muscle.


Innervation of the rhomboids: Rhomboids major and minor are innervated by a branch of the dorsal scapular nerve, C 4, 5.


Rhomboids anatomy
Rhomboids anatomy

Rhomboids stretches are designed to stretch the two Rhomboids muscles the


 
Rhomboids stretch with bilateral wrist flexor stretch
 

Rhomboids stretch with bilateral wrist flexor stretch


  • Rhomboids stretches are designed to stretch the two Rhomboids muscles the
  • Interlock fingers of both hands.
  • Straighten arms in front, palms facing outward.
  • Hold and repeat.
  • Hold end position for 5-10 seconds
  • Repeat for 5-6 times

 
Rhomboids stretch
Rhomboids stretch
 

Rhomboids stretch:

  • Bring arm across in front of body as shown.
  • Hold elbow with opposite arm.
  • Gently pull across chest until a stretch is felt in the back of shoulder.
  • Repeat with other arm

 
Rhomboid stretch at the door
Rhomboid stretch at the door
 

Rhomboid stretch at the door

Hold onto door jamb or other rigid support with both hands.

Keep elbows straight and lean back as shown, until a gentle stretch is felt between shoulder blades

 
Rhomboid stretch in sitting
Rhomboid stretch in sitting
 

Rhomboid stretch in sitting

Sit in chair.

Cross arms over abdomen.

Slowly bend neck down.

Slowly lean forward, keeping elbows straight and reach to floor.

Hold and repeat.