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Rhomboid Muscle Strain or Spasm Rehabilitation Exercises
You may do all of these exercises right away.
• Reach and pull stretch: Stand and clasp your hands in front of you at chest height. Drop your head down, stretching the back of your neck. Reach forward with your arms, stretching your upper back. Hold this position for 15 to 30 seconds. Repeat 3 times.
• Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
• Scapular range of motion: Stand and shrug your shoulders up and hold for 5 seconds. Then squeeze your shoulder blades back and together and hold 5 seconds. Next, pull your shoulder blades downward as if putting them in your back pocket. Relax. Repeat this sequence 10 times.
• Scapular retraction using elastic tubing: Take a 5-foot section of tubing and tie a knot in the center of it. Shut the knot in a door at about shoulder height. Standing about 3 feet away from the door, take one end of the tubing in each hand. Move your hands up to shoulder level, with your elbows, hands, and shoulders at the same height and parallel to the floor. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretching the tubing for resistance. Hold 5 seconds. Return to the starting position and relax. Do 3 sets of 10.
• Door frame stretch: Stand near a door frame. Lift the arm on your injured side straight out in front of you and grasp the door frame. Lean back, letting the pull of your body weight stretch the muscles near your shoulder blade. Hold for 15 to 30 seconds. Repeat 3 times.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
Published by McKesson Health Solutions LLC.
You may do all of these exercises right away.
• Reach and pull stretch: Stand and clasp your hands in front of you at chest height. Drop your head down, stretching the back of your neck. Reach forward with your arms, stretching your upper back. Hold this position for 15 to 30 seconds. Repeat 3 times.
• Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
• Scapular range of motion: Stand and shrug your shoulders up and hold for 5 seconds. Then squeeze your shoulder blades back and together and hold 5 seconds. Next, pull your shoulder blades downward as if putting them in your back pocket. Relax. Repeat this sequence 10 times.
• Scapular retraction using elastic tubing: Take a 5-foot section of tubing and tie a knot in the center of it. Shut the knot in a door at about shoulder height. Standing about 3 feet away from the door, take one end of the tubing in each hand. Move your hands up to shoulder level, with your elbows, hands, and shoulders at the same height and parallel to the floor. Squeeze your shoulder blades back and together, and pull your elbows straight back, stretching the tubing for resistance. Hold 5 seconds. Return to the starting position and relax. Do 3 sets of 10.
• Door frame stretch: Stand near a door frame. Lift the arm on your injured side straight out in front of you and grasp the door frame. Lean back, letting the pull of your body weight stretch the muscles near your shoulder blade. Hold for 15 to 30 seconds. Repeat 3 times.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
Published by McKesson Health Solutions LLC.
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