5 Simple Stretches to Help Relieve Rhomboid Muscle Pain

Rhomboid muscle pain is a common issue for various reasons, including poor posture, rowing motions, pulling motions, repetitive motions, throwing motions, pushups, working out your shoulders and back with weights, and injury. Yeah, that’s a lot.

 

The rhomboids are a group of muscles located in the upper back and shoulders that help support the spine and assist in the movement of the shoulder blades. When the rhomboids become tight or strained, they can lead to pain and discomfort that can make everyday activities extremely difficult.

 

Fortunately, simple stretches can help relieve rhomboid muscle pain and improve mobility in the upper back and shoulders. Here are five stretches that you can do anytime, anywhere, to help release tension and improve the mobility in your rhomboids.

 

Doorway Stretch

 

The doorway stretch is a simple and effective stretch that targets the rhomboids and other muscles in the upper back and shoulders.

 

Stand in a doorway and place your arms on either side of the door at shoulder height to perform this stretch. Slowly lean forward, keeping your arms straight, until you feel a stretch in your upper back and shoulders.

 

Hold the stretch for 10-15 seconds, then release and repeat. Make sure you are taking deep breaths as you stretch to allow your muscles to fully lengthen.

 

Shoulder Blade Squeeze

 

The shoulder blade squeeze is another excellent stretch that targets rhomboid muscle pain.

 

For this stretch, sit or stand with your shoulders relaxed and your arms at your sides. Slowly squeeze your shoulder blades together as if you were trying to touch them together behind your back. Hold the squeeze for 15-20 seconds, then release and repeat.

 

Engage your core so your back remains vertical to promote proper posture.

 

Sky Stretch

 

The sky stretch is another effective movement that targets the rhomboids and other upper back and shoulder muscles.

 

To do this stretch, stand with your feet hip-width apart and your arms at your sides. Slowly raise your arms above your head, with your palms facing forward.

 

Imagine you’re sending energy through your fingertips and reaching toward the sky as far as you can go. Hold the stretch for 15-20 seconds, then release and repeat.

 

Cat-Cow Stretch

 

The cat-cow stretch is a yoga—originated stretch that targets rhomboid muscle pain.

 

To achieve this stretch, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Slowly inhale as you expand your back, sending your head between your collarbone and glutes towards the floor. Hold for about 5 seconds.

 

Then, exhale as you collapse your back, sending your head and glutes to the sky and your belly button to the floor. Hold for about 5 seconds. Then, repeat this pattern to your desired preference.

 

 

Child’s Pose

 

The child’s pose is another yoga-inspired stretch that targets the rhomboids and other upper back and shoulder muscles.

 

When you perform this stretch, start on your hands and knees with your wrists under your shoulders and your knees under your hips.

 

Slowly send your glutes towards your heels, bringing your forehead to the floor or mat and lengthening your arms out in front of you. Hold this stretch for 15-20 seconds, then release and repeat.

 

What else can I do?

 

So, we addressed the fact that rhomboid muscle pain can be caused by a number of factors, including poor posture, overuse, and injury.

 

If you’re experiencing chronic rhomboid pain, it’s essential to identify the underlying cause so that you can take steps to alleviate it.

 

For example, if poor posture contributes to your pain, focus on correcting your posture throughout the day.

 

Sit up straight, engage your core, and retract your shoulders to help maintain a vertical spine position. Additionally, ensure that your workstation is set up ergonomically, with your computer at eye level and your keyboard and mouse within easy reach. The best way to achieve this is to get a standing desk.

 

If you feel like overuse is causing your pain, it’s essential to take regular breaks and update your recovery routine, if you even have one.

 

Avoid repetitive motions, and incorporate different exercises into your workout routine to train other muscle groups, allowing your rhomboids some reprieve.

 

Injuries can also cause rhomboid muscle pain. If you have an injury, it is essential to seek medical attention and get the best recommendations from your primary care physician or licensed clinician.

 

In addition to the stretches we just reviewed, there are other effective methods for relieving rhomboid muscle pain.

 

Applying heat or cold to your rhomboids will reduce inflammation and ease your pain. You can either use ice packs or a hot towel.

 

Massage therapy is a more pleasurable way to loosen up tight muscles and improve blood flow. You can massage yourself with a foam roller or try a professional masseuse.

 

Being mindful of your overall health can play a beneficial role in aiding your rhomboid muscle pain.

 

 

-Getting enough sleep, staying hydrated, and maintaining a healthy, protein-dense diet are essential for an optimized quality of life.

 

What we went over

 

Rhomboid muscle pain can be frustrating, but there are several ways to combat it and improve mobility in the upper back and shoulders. Remember to speak with a licensed medical doctor, physical therapist or a certified personal trainer before starting a new exercise routine, identify any underlying cause/s of your pain, and determine the most appropriate steps to take. Listen to your body and stop if you feel any severe pain or discomfort.

 

 

 

 

 

 

 

 

 

 

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Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or licensed clinician.