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.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.