The rhomboids connect your spine to your shoulder blade, pulling your scapula toward midline. Weak rhomboids allow forward shoulder posture. Tight rhomboids create tension between your shoulder blades. Both conditions require attention for healthy shoulder mechanics. This routine combines stretching for tight rhomboids with movements that strengthen and coordinate rhomboid function. Get your personalized back routine: Start your 14-day free trial Rhomboid Stretches These positions lengthen the rhomboids by protracting your shoulder blades. JME 52 Hug one arm across your body for a gentle stretch. JME 53 Hug one arm across your chest for a gentle stretch. Thoracic Rotation Rotation challenges rhomboid length while improving thoracic mobility. 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. 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. Scapular Retraction These exercises strengthen rhomboids to counteract forward shoulder posture. JME 165 Either sitting or standing, squeeze your shoulder blades together. JME 159 Sitting in your chair, raise your elbows up toward in front of your face. Then, squeeze your elbows toward the middle. Rhomboid with Rotation Combining retraction with rotation challenges rhomboid function through range. JME 164 Holding your hands together in front of your chest, rotate your upper body both left and right. JME 162 Sitting in your chair, reach one hand toward the opposite ankle. With your other arm, rotate toward the ceiling. Find your end range of motion and return to the bottom. Upper Back Integration Rhomboid function integrates with traps, serratus, and rotator cuff. These exercises address that coordination. JME 160 Sitting in your chair, reach one arm toward the other ankle. Rotate enough to feel a gentle stretch in your side body and then return to the middle. JME 158 Sitting in your chair, extend one arm above your head and rotate your upper body toward the other side. Then, return that arm back to the middle and do the same thing for the other side. You should "flow" from side to side. Routine Guidelines Perform this routine 4-5 times weekly. Each exercise gets 10-15 repetitions or 30 second holds. The full sequence takes 8-10 minutes. Prioritize retraction exercises if you have forward shoulder posture. Rhomboid work helps before activities requiring sustained arm positions like driving or typing. Complete Upper Back Health Rhomboid function is one component of upper back health. Complete posture improvement requires pec stretching, thoracic mobility, and core engagement. simplmobility provides comprehensive back programming in 2-3 minute sessions. Start Your Free Trial