Rhomboid Stretch in Standing
A stretch for the muscles between your shoulder blades and spine. It helps when your upper back feels tight or knotted from sitting hunched.
How to Perform
1Stand tall with feet hip-width apart and shoulders relaxed.
2Clasp your hands together and stretch both arms straight out in front of you at chest height.
3⏱ Hold 10sPush your hands forward and round your upper back, so your shoulder blades spread apart. Let your chin drop gently towards your chest. Hold 10 seconds.
4Release slowly. Repeat this 5 times.
🔁 Repeat this exercise 5 times
Watch the Exercise
Muscles Targeted
Links the spine to the shoulder blade's inner edge. Reaching forward and spreading the blades gently lengthens it.
Sits above the rhomboid major. It lengthens as the shoulder blades move apart.
Pulls the shoulder blades toward the spine. Reaching forward gently lengthens it across the upper back.
Sits at the back of the shoulder. Reaching forward gives it a secondary stretch.
Helpful For
Gently stretches between the shoulder blades. It may ease tightness after holding the upper body still for a long time.
Moves the upper back and shoulder blades after sitting. It is a mobility break, not a permanent correction for rounded shoulders.
May ease discomfort caused by muscle tightness. New, severe or unexplained pain needs assessment rather than repeated stretching.
Practises shoulder-blade gliding during a forward reach. Release slowly without a sudden pull.
Benefits
- Loosens the upper back
- Eases tension between the shoulder blades
- Improves shoulder blade movement
- Helps relieve upper back ache after long sitting
Precautions
- Keep the neck relaxed - do not force the chin down
- Stop if sharp pain, numbness or tingling in arms or hands
- Do not push into pain, a mild stretch is enough
- Take care after recent shoulder or upper back surgery
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