Your rhomboids pull your shoulder blades together and down. Weak rhomboids allow shoulders to round forward, creating the hunched posture of desk work. These exercises strengthen the muscles that hold you upright. Get personalized mobility routines: Start your 14-day free trial Why This Matters Rhomboids oppose the chest muscles that pull shoulders forward. When rhomboids are weak and pecs are tight, posture suffers. Strengthening rhomboids is essential for lasting postural improvement. The Exercises Practice these exercises in sequence. Move with control and respect your current range. Exercise 1 JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Exercise 2 JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Exercise 3 JME 159 Sitting in your chair, raise your elbows up toward in front of your face. Then, squeeze your elbows toward the middle. Exercise 4 JME 42 With your hands behind your head, extend your elbows forward and back. Exercise 5 Tips for Success Squeeze shoulder blades together and hold Focus on the muscles between your spine and shoulder blades Rows and reverse flyes target rhomboids Posture correction requires both stretching tight pecs and strengthening weak rhomboids Think "proud chest" to engage rhomboids How Often to Practice Practice daily for posture improvement. Include in upper body training 2-3 times per week. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial