Rhomboid Muscle Strain: Rehab Exercises

1. Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
2. Gently reach out so that you feel your shoulder blades stretching away from each other.
3. Gently bend your head forward.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times.

For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.

1. Put the band around a solid object, such as a bedpost, at about waist level. Stand facing where you have placed the band. Hold equal lengths of the band in each hand.
2. Start with your arms held out in front of you.
3. Pull the bands back, and move your shoulder blades together. As you finish, your elbows should be at your side and bent at 90 degrees (like the angle of the letter "L").
4. Return to the starting position.
5. Repeat 8 to 12 times.

1. Look straight ahead, and tip your right ear to your right shoulder. Do not let your left shoulder rise as you tip your head to the right.
2. Hold for 15 to 30 seconds.
3. Tilt your head to the left. Do not let your right shoulder rise as you tip your head to the left.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times to each side.

1. Sit in a firm chair, or stand up straight.
2. Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
3. Turn your head to the left, and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times to each side.