Rhomboid Muscle Pain


Rhomboid Muscle Pain
Your rhomboid muscles connect your shoulder blade to your ribs and spine. If your rhomboid muscles hurt, you’ll feel it in your back and shoulders. The rhomboid muscles are a large group of muscles in your upper back, They’re made up of the rhomboid major and the rhomboid minor.

Pull back your shoulder bladeLift and rotate your shoulder bladeHelp you move your arm overheadHelp you throwHelp you pullHelp you rotate your torso‌

You’ll usually feel rhomboid muscle pain as aches or tension in your upper back between your shoulder and your spine. ‌ Symptoms of rhomboid muscle pain may include:

Aching painStiffnessTightness PinchingShooting painTinglingNumbness Pins and needles Pain with clicking or popping soundsPainful breathing

Pain in your rhomboid muscle or your upper back and shoulders can be caused by many things, including an injury, a strain, or overuse. Rhomboid muscle pain can happen from:

Bad posture, especially sitting hunched at your computer for too longRowing motionsPulling motions Repetitive motions Throwing motions PushupsWorking out your shoulders and back with weightsInjury

Some health conditions can also cause rhomboid muscle pain. If you have joint problems in your shoulder, the surrounding muscles might be affected. Myositis, This condition can cause muscle weakness and inflammation. It usually shows up first in your shoulders and hips.

Polymyalgia rheumatica, This is a disorder that causes shoulder and hip pain and stiffness. It typically affects people over age 50. The pain and stiffness may be worse in the mornings and affect both sides of your body.‌ Rheumatoid arthritis. This is an autoimmune disease that causes your immune system to attack your joints.

It usually causes a lot of pain and swelling and can lead to joint deformities. Rheumatoid arthritis can affect your shoulders, which might also impact your rhomboid muscles.‌ Osteoarthritis. Osteoarthritis is a degenerative bone disease that causes loss of cartilage.

Ice your shoulder Alternate ice with heat packs if there’s no swellingUse pain relievers like acetaminophenUse nonsteroidal anti-inflammatory drugsKeep your shoulder and arm down Do gentle stretchesSit up straight Use a topical pain cream Get a massage‌

You can also try stretching out your muscles with different techniques: Tennis ball. Lay down on the floor and place a tennis ball under your shoulder. Gently roll your shoulder back and forth across the ball. Change positions and repeat. Foam roller. Lay on the floor and roll your shoulder over a foam roller,

This will help loosen and massage the muscles.‌ Self-massager tool, You can buy an electric or battery-operated tool to massage your shoulder. Don’t use high settings that might make it too painful.‌ Warm-up stretches. If you are working out or doing sports, you can help protect your muscles by warming up and stretching before and after exercise.

If your muscles are sore from a recent workout, allow them to rest and focus on a different set of muscles. Taking breaks. If you work at a computer and sit most of the day, take lots of breaks. Stand up, move around, and do some stretches. Better posture.

You can’t move your armYour shoulder or arm is swollenYour arm or shoulder is numbThe pain is suddenly severeYou have pins and needles that don’t go awayYour shoulder or arm feels hot or coldYou feel sickYou have a feverYou had an accident and you have severe pain‌

These symptoms could mean that you have a more serious problem like a broken bone or a serious muscle tear.

What does a rhomboid strain feel like?

Rhomboid pain is felt under the neck between the shoulder blades and spine. It’s sometimes referred to as shoulder blade pain or upper back pain. The rhomboid muscle is located in the upper back. It helps connect the shoulder blades to the rib cage and spine.

  • tenderness in the upper back area
  • a popping or grinding noise when you move the shoulder blade
  • tightness, swelling, and muscle knots around the muscle
  • loss of movement, or difficulty or pain when moving the muscle
  • pain when breathing

Rhomboid muscle pain can also cause pain in the mid-upper back, at the backs of the shoulders, or between the spine and the shoulder blade. It can also be felt in the region above the shoulder blade.

Does rhomboid pain ever go away?

The rhomboid muscles are a group of muscles in your upper back. They’re located on either side of your back, between your shoulder blades. They attach the edges of your shoulder blades to your spine. Pain in the rhomboid muscles can be caused by a few things, such as:

sprain : the stretching or tearing of ligaments, which are bands of thick tissue that connect bone to bone strain : the stretching or tearing of a muscle or tendon, which is the tissue that connects muscles to bones spasm: a sudden, intense contraction of a muscle

The pain of a rhomboid injury will be centered in your upper back, between your shoulder blades. The pain may increase when you move or breathe. In addition to pain, both sprains and strains can cause these symptoms:

swelling bruising trouble moving the affected area

A muscle spasm comes on quickly. You’ll feel a sharp pain and tightness in the muscles of your upper back. You might also see a lump under your skin. You can sprain or strain your rhomboid muscles by doing any activities that overwork your back, shoulders, and arms, including:

repetitive sports movements, such as throwing a baseball, serving a tennis ball or volleyball, swinging a golf club, or rowingcarrying a heavy backpack

Slouching while you work at a desk or computer can also put strain on these muscles. You’re more likely to strain or sprain the rhomboid muscles if:

You haven’t properly warmed up before you play sports.Your muscles are weak because you haven’t exercised or played in a long time.Your muscles are overtired.

Causes of muscle spasms include:

staying in the same position for a long period of timeoverusing the muscledrinking too little fluid ( dehydration )

The first thing to do when you have a rhomboid muscle injury is to stop the activity that caused the injury. Resting your muscles will give them time to heal. Ask your doctor when it’s safe for you to play again. See a physical therapist. The therapist can teach you exercises to help you regain strength and movement in the affected muscles.

Take an over-the-counter pain reliever such as naproxen (Aleve), ibuprofen (Advil, Motrin), or acetaminophen (Tylenol).Place an ice pack under your upper back every 2 to 3 hours. Keep the ice on your muscles for 15 to 20 minutes at a time. Ice works best within the first day or so after an injury. It brings down inflammation and numbs pain.If your muscles continue to feel tight a couple days after the injury, or you’re having muscle spasms, put a warm, wet washcloth or moist heating pad on your back for 15 to 20 minutes at a time.

How quickly you recover from a rhomboid sprain or strain depends on the severity of the injury. A mild rhomboid injury might get better within a few days. More serious injuries can take weeks — or even months — to fully heal. To prevent future episodes of rhomboid pain:

Always warm up for at least 5 to 10 minutes before you exercise or play sports, and stretch for a few minutes afterward.Take breaks while playing to avoid overusing your arm or shoulder muscles.Use the correct form. Hire a coach or pro to check your pitch, serve, or golf swing to make sure you’re doing it right.Drink plenty of fluids before, during, and after your workouts and games.Whenever you work at a computer, sit up straight. If you tend to slouch, buy an ergonomic chair and adjust it so that the back of the chair supports your back and keeps it straight.

It’s important to stop whatever activity caused your rhomboid muscle pain. Continuing to exercise or play sports could worsen the injury. Rhomboid sprains and strains will heal with rest and time. Depending on how severe the injury is, it could take days to months for it to heal.

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Should you massage a rhomboid strain?

Massage is also very helpful. You can do a form of self-massage by putting a tennis ball on the floor, lying down with your rhomboid muscles against the ball, and gently rolling the ball against your rhom- boid muscles.

What triggers rhomboid pain?

Causes of Rhomboid Muscle Pain Bad posture, especially sitting hunched at your computer for too long. Rowing motions. Pulling motions. Repetitive motions.

How long does a rhomboid strain take to heal?

How is it treated? – You will need to change or stop doing the activities that cause pain until your muscles have healed. For example, you may need to run or ride a bicycle instead of playing tennis or rowing. Your healthcare provider may recommend stretching and strengthening exercises and other types of physical therapy to help you heal.

Did I pull my rhomboid?

What are the symptoms? A rhomboid strain causes pain in your upper back between your shoulder blades and your spine. A spasm feels like a knot or tightness in the muscle. You may have pain when you move your shoulders or when you breathe.

How do you sleep with a rhomboid strain?

Muscle Pain Between Shoulders – While there are many muscles that can cause pain between the shoulder blades, the major muscles often involved are the trapezius and the rhomboids. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades.

  • With typical poor postural habits, the head is in a forward distortion and the back becomes rounded.
  • As the upper back becomes rounded, the rhomboid muscles stretch out.
  • This is typically seen with a slumped posture when sitting at a computer or desk for long periods without proper ergonomics.
  • The muscles become overstretched and weak placing abnormal stress on the muscles and joints, altered motion and, over time, can develop scar tissue from small tears which result in chronic pain.

Treatment of the muscles with heat therapy and massage techniques can help. A particular technique called ischemic compression can be used for tender areas often called trigger points, seen in the picture with the “X”. This technique uses a tennis ball or special muscle release tools,

  • Place the ball on the floor and lay on your back with the ball between the shoulder blades.
  • You can control the pressure and when you find a tender area, hold it until the pain gradually fades – about 20 to 30 seconds, although it may take a minute.
  • For those with chronic problems that need more than compression due to excessive scar tissue, the help of a professional Massage Therapist or an Active Release Practitioner using very specific muscle therapy can help.

Considerable involvement of the trapezius can cause what is often termed trapezius myalgia and the are exercises for the trapezius muscle that have proven beneficial. Since arthritic changes and joint problems may occur, this is a common area for careful and gentle spinal adjustments. The use of lumbar support pillows, which help maintain the normal curve of the lower back when sitting, can help to correct rounded shoulder posture, especially when driving a car or working at a desk. The back of the chair should not be pushed forward and should have a slight backward angle.

  1. These tips for reducing postural strain can be very helpful.
  2. For those who sit for long periods and get so involved in work that they forget to take breaks and change postures, a timer set for 20 to 30 minutes can be placed in a location that you must get up to turn it off and reset it can be a great solution.

For some, the use of a posture bracing can assist the muscles of the upper back and spine to assume the correct posture. This can be a good start by incorporating what I call posture first aid, When using arm rests on a chair, having them too low can stress the trapezius muscle, too high can cause tension of the neck and shoulder muscles, so try to sit close to your desk with the arm rests at desk level. For those who like to sleep on their side and have difficulty finding a comfortable position due to pain, a pillow can be placed under the affected arm to prevent it from rotating forward and stretching the trapezius and rhomboid muscles. There are body pillows that can help keep the back from twisting the lower part of the trapezius and can also fit under the arm at the same time.

Is heat good for rhomboid pain?

#2. Heat Therapy – Heat therapy involves applying heat to the affected area using a heating pad or warm water bottle. This helps relax tight muscles and reduces inflammation. Heating pads are inexpensive and portable, making them ideal for treating rhomboid pain at home. However, they are not recommended for those suffering from arthritis.

Can a chiropractor fix rhomboid pain?

Upper Cervical Chiropractic: What It Is and How It Can Benefit You A chiropractic neck adjustment is a technique that is commonly used to alleviate pain and discomfort in the neck and rhomboid muscles. Our chiropractors offer upper cervical chiropractic care. Chiropractic neck adjustments are a popular treatment option for those suffering from rhomboid muscle pain. This technique involves carefully manipulating the to restore proper alignment and relieve tension in the muscles surrounding the neck. By addressing the root cause of this pain, chiropractors can help their patients to get relief from symptoms and avoid long-term complications associated with chronic muscle tension.

Whether due to poor posture or a traumatic injury, rhomboid muscle pain can be quite debilitating and interfere with everyday life. Whether you are working at your desk or lifting heavy boxes in the warehouse, the sharp ache of rhomboid muscle pain can make even the most routine tasks difficult. Luckily, upper cervical chiropractic neck adjustments provide an effective solution for many people struggling with this condition.

By gently manipulating the vertebrae of the spine and neck, chiropractors can help to realign these areas and reduce pressure on sensitive muscles and joints. Additionally, aims to address any underlying causes that may have contributed to your condition in the first place.

How do you release the rhomboid trigger point?

STEP 2: How to Self-Release the Rhomboid Trigger Point # One – To massage the Rhomboids, you’ll need a ball and a sturdy wall. Stand up with your back against the wall, placing the ball between your spine and the inner border of your shoulder bone, as discussed in the location video.

What is a lump in the rhomboid muscle?

3 Discussion – Elastofibroma dorsi is a rare benign tumor of the connective tissue first described by Järvi and Saxén, Whether elastofibromas are true neoplasms or merely reactive pseudotumors producing abnormal elastic fibers has been a subject of controversy,

  • Elastofibroma was first considered to result from friction of the inferior scapula angle against the thoracic wall, however, the detection of new cases in different sites favored other hypotheses such as underlying genetic disposition, inherent enzymatic defect, or systemic involvement,
  • Increased prevalence has been reported in manual workers which may imply that repetitive minor trauma plays a major role in the etiology,

However, as in many reported cases, the patient presented was not a manual worker, and she had no history of hard or heavy labor during her lifetime. Conclusively, a multifactorial etiology may be more explanatory for elastofibroma because none of the theories can entirely explain the whole spectrum of the presented cases.

  • Women are more affected, with a ratio as high as 13:1,
  • The reason of female predominance also remains obscure.
  • The great majority of elastofibromas occur in the infrascapular or subscapular region.
  • Another frequent site is the infraolecranon area.
  • Other sites have been reported, e.g.
  • The greater trochanter, deltoid muscle, ischial tuberosity, breast and foot,

Elastofibroma dorsi is usually unilateral, and bilateral involvement occurs in only 10% of patients, More than 50% of patients with elastofibroma dorsi are asymptomatic. Patients often have mild pain. Severe pain as in the presented case has rarely been reported,

Some patients may experience a clicking or catching sensation with the arm motion as in our case. A rubbery, asymptomatic mass located at the periscapular region is usually palpable and barely noticeable when the arm lies against the chest. Unless the tumor is visible or palpable, an elastofibroma cannot be detected when the patient stands in a normal position.

The patient should be positioned as to stand with the arms slightly elevated forward and adducted to make the tumor protrude, particularly in patients with nonpalpable and small tumors, Likewise, the left-sided tumor in our case was very likely to go unnoticed unless we had suspected a bilateral occurrence and re-examined the patient after proper positioning.

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A radiological survey outlined the prevalence of elastofibroma dorsi as high as 2% in asymptomatic patients, In addition, an autopsy series in individuals older than 55 years old revealed a greater prevalence of 24% in women and 11% in men. Another study of 100 autopsies reported a rate of 13% for elastofibroma and 81% for pre-elastofibroma-like morphological changes,

These data suggest that the real prevalence of elastofibroma should be greater than could be expected. Besides, previous reports have noted coincidental asymptomatic elastofibroma dorsi opposite to the symptomatic side, Thus, careful physical and radiological evaluation is of great importance in a patient with a possible diagnosis of elastofibroma dorsi.

  • Preoperative diagnosis of bilateral involvement will provide the excision of the tumors at one session.
  • Otherwise, a secondary subsequent operation as experienced by some authors will be inevitable,
  • Chest X-ray, CT, and MRI are helpful in the diagnosis of elastofibroma dorsi.
  • Chest X-ray may reveal soft tissue mass, or scapular elevation as a secondary finding.

CT often shows poor differentiation of tumor edges from surrounding muscle planes and continuity with adjacent intercostal muscles. Despite the fact that elastofibroma dorsi is revealed by CT, the diagnosis of the contralateral tumor is often missed at initial presentation as in our case, because CT lacks sufficient contrast resolution to differentiate streaks of abnormal tissue from elastic tissue and will show elastofibroma dorsi only when it reaches a sufficient size to be detected,

On MR imaging, a typical feature of elastofibroma dorsi is that the interposed areas of decreased heterogeneous signal intensity also appear as low signal intensity on T2-weighted sequences. In contrast to CT, MRI was more sensitive in revealing the bilateral involvement of the tumor in our case. It is suggested that when a mass of interposed fat and soft tissue is located deep in relation to the scapula, no further investigation is needed to make the diagnosis of elastofibroma dorsi,

However, imaging features are not always sufficient to make the diagnosis of elastofibroma dorsi, thus biopsy, preferably excision of the tumor, is indicated to exclude it from fibromatosis, lipoma and fibrolipoma or from more aggressive tumors such as sarcomas or desmoid tumors,

  1. Treatment of elastofibroma dorsi involves complete excision of the tumor.
  2. Surgical excision is recommended when elastofibroma dorsi causes functional disability, compression symptoms, pain, disfiguring/swelling on the chest wall, or when the tumor dimensions exceed 5 cm in diameter,
  3. The poorly defined margins and the fixation of the tumor to muscles, periosteum of ribs, and scapula make dissection difficult, thus the procedure requires general anesthesia.

Although its incidence is very low, elastofibroma should be known in the differential diagnosis of soft tissue tumors of the chest wall such as sarcomas and desmoid tumors to avoid an unnecessary radical and wide excision. Marginal excision carries a very low risk of recurrence and only one case with local recurrence has been reported in the literature,

Furthermore, neither malignant transformation nor metastases resulting from elastofibroma have been reported. We have not observed local recurrence during the 14 months of follow-up in the presented case. In conclusion, lesions located deep beneath the inferior tip of the scapula in the chest wall should arouse suspicion of an elastofibroma.

Meticulous physical examination with proper positioning may reveal a coexisting, contralateral tumor located at the subscapular area, and hence prevent a further operation.

Should you stretch rhomboids?

Download Article Download Article Rhomboids are deep muscles located in the middle of your back between your spine and your shoulder blades. These muscles help elevate and rotate your shoulder blades. They also pull your shoulder blades toward the spine for good posture.

  1. 1 Start with a pectoralis stretch. Stand in a corner or open doorway and rest your hands on the walls or door frame slightly above your head. Breathe deeply, and lean forward slowly until you feel a stretch in the front of your shoulders. Hold the stretch for 15 to 30 seconds, continuing to breathe deeply, then release.
    • 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. 2 Stretch your lower neck and upper back. Stand with your feet about hip-width apart. Stretch your arms in front of you and clasp one hand over the other. Reach out until you feel your shoulder blades pulling away from each other, then bend your head slightly forward. Hold the stretch for 15 to 30 seconds, breathing deeply.
    • 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.


  3. 3 Target your rhomboid muscles directly. Sit in a flat, level chair. Move to the edge of the seat so your feet are flat on the floor and your knees are at right angles. Spread your legs a little more than hip-width apart. Reach over and grab your left ankle with your right hand.
    • 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.
  4. 4 Do neck stretches and rotations. To stretch your neck, look straight ahead, then tip your right ear toward your right shoulder. Hold 15 to 30 seconds, then repeat on the other side. For neck rotations, turn your head to the right with your chin level, hold for 15 to 30 seconds, then repeat 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.
  5. 5 Contract your rhomboids with a scapular squeeze. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. Hold the squeeze for 5 seconds, then release.
    • 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.
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  1. 1 Start with wall extensions to improve flexibility. Stand with your back and heels flat against a wall. Extend your arms out to either side with the backs of your hands towards the wall. Bend your elbows to 90 degrees, then raise your arms slowly above your head, keeping them flat against the wall.
    • 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.
  2. 2 Do super child’s pose. Kneel on the ground with a stability ball on the ground in front of you. Place your hands on the ball and extend your arms until you feel a stretch in your shoulders and upper back.
  3. 3 Stretch the rotator cuff with cross-arm stretches. Stand with your feet about shoulder-width apart, then pull one arm across your body while also pulling your shoulder blade back. Hold the stretch for 30 seconds, breathing deeply.
    • 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.
  4. 4 Do shoulder circles on your hands and knees. Get down on the floor on all fours with your wrists directly under your shoulders and your knees directly under your hips. Keeping your elbows straight, press into the floor and shrug your shoulders up towards your ears. Then roll your shoulders back towards your hips and back forward, creating a circle.
    • 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.
  5. 5 Stretch your rotator cuff further with the L-arm stretch. Lie on your stomach and stretch one arm underneath your body and across your chest, palm facing up. Use your shoulder muscles to pull your chest down towards the floor as low as you can without pain. Hold the stretch for 30 seconds, then release.
    • 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.
  6. 6 Open your chest with a clasped hands extension. Sit on the floor, or on a chair or bench that doesn’t have a back. Clasp your hands palm to palm behind your back, then straighten your elbows. Squeeze your shoulder blades together. Hold the stretch for 15 to 30 seconds, then release.
    • 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.
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  1. 1 Counteract hunched shoulders with back bound hand stretches. From a seated or standing position, roll your shoulder blades back and down towards your spine. Bring your arms behind you, grabbing your right elbow with your left hand and your left elbow with your right hand to bind the position. Lift your chest and press your shoulder blades down and together for 3 to 5 deep breaths.
    • 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.
  2. 2 Open your chest with a supine “T” stretch. Lie on your back on the floor with your knees bent so that your feet are flat on the floor. Extend your arms out straight from your sides to form a “T” shape on the floor. Relax and breathe deeply for 10 minutes.
    • 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.
  3. 3 Do planks to strengthen your core. Lie face-down on the floor, then raise up so that your bodyweight is supported by your toes and your elbows with your forearms flat on the floor. Keep your elbows in line with your shoulders. Hold the position for 5 to 10 seconds, breathing deeply. Then release.
    • 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.
  4. 4 Try bridges to strengthen your lower back and core. Start on your back with your knees bent so your feet are flat on the floor about shoulder-width apart. Keep your arms flat on the floor at your sides, palms down. Slowly raise your hips gradually until there is a straight line from your knees to your shoulders. Activate your core, and slowly lower yourself back down to start.
    • 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.
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Add New Question

Question How do I stretch my rhomboids? Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Personal Trainer & Strength Coach Expert Answer Support wikiHow by unlocking this expert answer. I would recommend doing a technique similar to child’s pose. Kneel on the ground with a stability ball in front of you. Then, place your hands on the ball and extend your arms forward until you feel a stretch in your shoulders and upper back.

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Practice diaphragmatic breathing while you stretch. Proper breathing will help your body relax and make it easier to stretch out your muscles.


  • Do not start any new exercise program without first consulting your medical provider, particularly if you have a recent injury.
  • If you feel pain when stretching, stop the movement. You should feel a slight stretch, but you should not feel any pain.

Advertisement Article Summary X Rhomboids are the muscles between your spine and shoulder blades, and stretching these can improve your shoulder flexibility, mobility, and posture. To target your rhomboids directly, sit on the edge of a chair, bend over, and grab your left ankle with your right hand.

  1. Use your left hand to push into your right elbow crease and hold this position for 15 seconds, before repeating it on the other side.
  2. You can also do cross-arm stretches to decrease strain on your rhomboids.
  3. Stretch one arm across your body while pulling your shoulder blade back and hold it for 30 seconds.

Another way to put less strain on your rhomboids is to strengthen your core. Do planks and bridges, and slowly increase the length of time you hold the position. For more information from our Personal Trainer co-author, like how to do pectoral stretches, read on! Did this summary help you? Thanks to all authors for creating a page that has been read 279,613 times.

How long does a rhomboid strain take to heal?

How is it treated? – You will need to change or stop doing the activities that cause pain until your muscles have healed. For example, you may need to run or ride a bicycle instead of playing tennis or rowing. Your healthcare provider may recommend stretching and strengthening exercises and other types of physical therapy to help you heal.

How do you give yourself a rhomboid massage?

Rhomboid self trigger point with ball (Rhomboids massage with trigger point release (ball), standing) – Stand up straight with your back to a wall. Place a tennis ball against the wall and lean your upper back onto the ball. The ball should be between your spine and your shoulder blade on the side you would like to work.

  • Bring this arm across your chest in front of you, using your other arm to facilitate this movement.
  • Roll the ball around the area.
  • If you feel a particularly tender spot, hold this position leaning back onto the ball to place some pressure on the area until it releases.
  • Required equipment: Wall, Ball – small All content © Physitrack PLC,

All rights reserved. Use caution when performing any exercise. Use of these instructions at your own risk. Always consult your physician before exercising or beginning any exercise program. Consult with your healthcare professional to design an appropriate exercise prescription.

Is heat good for rhomboid pain?

#2. Heat Therapy – Heat therapy involves applying heat to the affected area using a heating pad or warm water bottle. This helps relax tight muscles and reduces inflammation. Heating pads are inexpensive and portable, making them ideal for treating rhomboid pain at home. However, they are not recommended for those suffering from arthritis.