Description:
The doorway rhomboid stretch uses a doorframe to stretch the muscles between the shoulder blades, easing tightness in the upper back.
Muscles Stretched:
- Rhomboids
- Middle Trapezius
How To Perform:
- Stand in a doorway and grip the frame at about shoulder height.
- Round your upper back and lean your body weight away from your hand.
- Let your shoulder blade spread away from your spine.
- Feel the stretch between your shoulder blades and hold.
- Release slowly and repeat on the other side.
Benefits:
- Relieves tightness in the targeted muscles.
- Improves flexibility and range of motion.
- Supports better posture.
- Helps the muscles recover between sessions.
Tips:
- Hold each stretch for 20 to 30 seconds.
- Breathe slowly and relax into the stretch.
- Stretch to mild tension, never to pain.
- Hold the position steady rather than bouncing.