If you experience upper back tension, poor posture, or stiffness between your shoulder blades, the Rhomboid Stretch is an excellent exercise to add to your weekly routine. Especially beneficial for office workers, students, and athletes, this stretch targets the rhomboid muscles, which play a key role in posture and scapular movement.
What Are Rhomboid Muscles?
The rhomboids are the muscles between your shoulder blades that help pull your shoulders back and stabilize your upper back. Prolonged sitting, poor posture, and forward head position often weaken and tighten these muscles, leading to:
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Upper back stiffness
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Shoulder blade pain
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Tension headaches
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Postural imbalances
Rhomboid Stretch Instructions
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Equipment: Medium resistance band
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Sets: 2
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Reps: 10
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Hold: 5 seconds at end-range
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Rest: 1 minute between sets
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Tempo: Slow and controlled
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Frequency: 1–2 times per week
How to Perform:
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Attach the resistance band to a stable surface at chest height.
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Stand facing the anchor point and grab the ends of the band with both hands.
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Keeping your elbows slightly bent, pull your arms back as if you’re squeezing your shoulder blades together in a “T” or “W” shape.
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Hold the end position for 5 seconds, feeling the stretch and contraction between your shoulder blades.
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Return slowly and repeat.
Benefits of the Rhomboid Stretch
Relieves tension in the upper back
Improves posture and alignment
Supports shoulder blade stability
Aids in rehab for shoulder or neck injuries
Complements chiropractic and massage therapy treatments
At AHC Wellness Clinic, we often recommend this stretch as part of our personalized rehab and posture correction programs, especially for clients with neck, shoulder, or upper back discomfort. Pair it with chiropractic adjustments, therapeutic massage, or acupuncture to speed recovery and relieve chronic tension.
Want to feel looser and more aligned?
Let our team guide you through corrective exercises and treatment that works!
AHC WELLNESS CLINIC
2318 Dunwin Dr #11, Mississauga, ON L5L 1C7
(Located at the border of Mississauga and Oakville)
Mon-Fri 10:00am–10:00pm
Sat-Sun 10:00am–6:00pm
Mail: info@ahcwellnessclinic.com
Website: https://ahcwellnessclinic.com
BookOnline: https://ahcwellnessclinic.janeapp.com
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