Rhomboids stretches are designed to stretch the two Rhomboids muscles the Rhomboids major and minor.
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 stretches are designed to stretch the two Rhomboids muscles the
Rhomboids stretch with bilateral wrist flexor stretch
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
Sit in chair.
Cross arms over abdomen.
Slowly bend neck down.
Slowly lean forward, keeping elbows straight and reach to floor.
Hold and repeat.