How to Stretch Shoulder Blade Muscles

The shoulder blade muscle (also referred to as the rhomboid) is prone to tension and stress because of its location. By stretching this area, you can relieve the effects of daily stress. Also, by regularly stretching the shoulder blade muscle you can increase your muscle mass. This is especially beneficial for swimmers, wrestlers and others who use their upper body strength often. Regardless of why you want to stretch the shoulder blade area, there are many simple techniques to utilize.

Things You'll Need

  • Floor
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Instructions

  1. Exercise 1

    • 1

      Sit down and stretch your feet out so they are in front of you.

    • 2

      Bend your left knee and place your foot over your right leg.

    • 3

      Grab your left ankle with your left hand. Place your other hand behind your back with the palms facing flat down.

    • 4

      Put your chin down toward your chest and slowly rotate your upper torso toward your hand that is resting on the ground.

    • 5

      Repeat with your other leg.

    Exercise 2

    • 6

      Stand up straight with your feet flat on the floor. Place them so they are hip-width apart.

    • 7

      Bring both your hands behind your back and interlock your fingers so your palms are facing away from your back.

    • 8

      Stretch your hands downward and slightly out, very gently. You will notice the rhomboid, or shoulder blade muscle, stretching.

    • 9

      Repeat this process, only this time do so with your palms facing your back. Also try this exercise with your palms facing the ground.