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Neck Exercises Blog, A Guide to a Better Neck Posture

Hello and welcome to Neck Exercises. I am glad you want to take care of your neck. Whether you have neck pain, tension, stress or discomfort, neck exercises can help. Making small adjustments each day to include neck exercises, stretch exercises, or a neck workout, will gradually improve your neck health and quality of life. Let's get started!

Rhomboid Stretch Exercises

Ever feel that your mid back needs to be stretched? Do you feel the muscles in between your shoulder blades are tight? Then let’s do some stretch exercises for your rhomboids. I felt a good stretch in my rhomboids after giving my 1 year old son a tight hug. It’s like getting a big bear hug but as a stretch.

The hug me or bear hug stretch exercises focuses on the rhomboids mainly as well as middle trapezius, latissimus and posterior deltoids. Other muscles that are stretched are the supraspinatus, infraspinatus, teres major and minor. These particular stretch exercises with the rhomboids targets both the major and minor muscle parts. 

These rhomboid muscles start from the cervical spinous process of C7 and down to thoracic spinous process T7. They attach along the medial border of the shoulder blade from the top of the scapula spine down to the inferior angle. The motions the rhomboids are responsible for are bringing the shoulder blades together (retraction) and a downward rotation of the scapula (shoulder blade). The rhomboid muscles named mainly for the shape by how the muscle fibers run obliquely and downward.

The rhomboid stretch exercises will be described in a standing position. These stretch exercises along with other neck exercises will help reduce neck tension, stress and pain. This stretch will help loosen the muscles in the mid back and keep your mid back flexible. Rhomboids also help in maintaining good posture.

Standing Position:

Start with your feet shoulder width apart

Knees slightly bent

Pelvis tucked in 

Stomach taught

Your chest towards the wall

Shoulders and arms relaxed

Your chin back like a chin tuck

Your head level 

Eyes looking straight ahead

Rhomboid Stretch Exercise:

Take a breath in

Bring your right arm up and place your right hand on your left shoulder blade

Bring your left arm up and around your body 

Place your left hand on the right shoulder blade

Breathe out and give yourself a squeeze

You can bring your chin and head down towards your elbows

Hold this position for 30 seconds and repeat 3 times

There should be no pain with these stretch exercises. You should feel in the middle of your back a stretch. You can try to bring your shoulder blades apart more by trying to bring them forward with more pressure. Don’t forget to breathe on this stretch. Other rhomboid stretch exercises will be described at a later time.

In the mean time, enjoy other mid back neck exercises from the blog:

Shoulder Blade Pinches

Shoulder Blade Pinches Alternative

Relieve Tension with Shoulder Blades Neck Exercises

Lower Cervical / Upper Thoracic Stretch Exercises

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  • Peluski01

    loco exercises.... :p

  • Thanks Nav. I find that most people don't work or stretch the rhomboids as much as they should be.

  • NavJ

    Hey Miye, great post- the rhomboid muscles are often overlooked when treating for trigger points and tightness- but everyone suffers from trigger points in the rhomboids. -nj

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