Rhomboid Muscle Strain: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Lower neck and upper back (rhomboid) stretch
slide 1 of 4, Lower neck and upper back (rhomboid) stretch,
- Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
- Gently reach out so that you feel your shoulder blades stretching away from each other.
- Gently bend your head forward.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
Resisted rows
slide 2 of 4, Resisted rows,
For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.
- 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.
- Start with your arms held out in front of you.
- 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").
- Return to the starting position.
- Repeat 8 to 12 times.
Neck stretches
slide 3 of 4, Neck stretches,
- 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.
- Hold for 15 to 30 seconds.
- Tilt your head to the left. Do not let your right shoulder rise as you tip your head to the left.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times to each side.
Neck rotation
slide 4 of 4, Neck rotation,
- Sit in a firm chair, or stand up straight.
- Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
- Turn your head to the left, and hold for 15 to 30 seconds.
- Repeat 2 to 4 times to each side.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
