Do 3 repetitions, holding each time for 15 to 30 seconds. A weak pectoralis major contributes to that rounded-shoulder posture, and can overload the rhomboid muscles. [2] X Research source
Repeat the stretch 2 to 4 times, then switch arms so that the hand that was clasped on the bottom is now clasped on the top.
Hold the stretch for 15 seconds, breathing deeply. Then return to start and repeat. Do 2 - 3 repetitions, then switch and do the same stretch on the other side.
Repeat each of these exercises 2 to 4 times on each side. Increasing your neck strength and mobility will reduce pressure and strain on your rhomboids. You can do neck stretches and rotations while sitting or standing, whichever is more comfortable for you. If sitting, use a flat chair that allows you to sit up straight with good posture and both feet on the floor.
Do 2 sets of 15 repetitions of this exercise. Make sure you’re not holding your breath as you squeeze. Keep your breaths deep and smooth.
Do 2 sets of 5 to 10 repetitions of this exercise. Only go as high as you can without pain, while still keeping your arms, elbows, and wrists against the wall. If you have good flexibility, you’ll be able to touch your hands together above your head while keeping your arms, elbows, and wrists against the wall at all times.
Do 3 repetitions of this stretch, then switch and do the other arm. Stretching the rotator cuff will improve the flexibility in your shoulders and decrease the strain on your rhomboid muscles.
Do 5 circles starting forward with both shoulders. Then switch direction and do 5 circles starting backward. After doing both shoulders, do 5 each with one shoulder at a time, keeping the other shoulder stable.
Move in and out of the stretched position for 10 reps, holding for 30 seconds each time. Then switch and do the same stretch with the other arm. This stretch may feel awkward at first, but play around until you find a comfortable position. For example, you may find this stretch easier if you bend the leg opposite the arm across your chest to open up your hips.
Repeat the stretch 5 times, holding each stretch for 15 to 30 seconds. Breathe through the stretch – don’t hold your breath. This stretch not only improves shoulder position but also builds chest and shoulder muscles to improve your posture. Sit in whatever position feels comfortable for you, as long as your hips are balanced and you can sit straight with good posture.
Switch and do the opposite side, by grabbing your left elbow first with your right hand, and then your right elbow with your left hand. Hold for 3 to 5 deep breaths. Do 2 - 4 repetitions on each side. If grabbing your elbow is too difficult or causes pain, you can grab your wrists or forearms.
You can place a rolled towel or foam roller under your back with the length running down your spine to increase the stretch. Make sure the towel or roller is long enough to support both your head and your hips.
To start, do 8 to 10 repetitions of this exercise. Gradually increase the amount of time you hold the plank. Strengthening your core will improve your overall posture and put less stress on your rhomboids.
Do 8 to 10 repetitions of this exercise. Make sure you continue to breathe and don’t hold your breath. Adjust this exercise to meet your fitness level. If you experience pain or discomfort, keep your bridge closer to the ground. You can slowly work up to a full bridge with a straight line through your hips as it feels comfortable for you. Don’t rush it. You can also treat it like a plank, and try to hold the bridge position for 5 to 10 seconds before releasing. As you continue to practice, gradually increase the time you hold the position.
