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Rhomboid Stretch | Upper Back Stretch for Older Adults

The rhomboid stretch is a simple exercise that lengthens the muscles between the shoulder blades and across the upper back.
Performed by extending the arms forward and gently pushing the hands away from the body, it helps relieve stiffness, reduce upper back tension, and improve posture.
This stretch supports daily movements such as reaching, lifting, and sitting comfortably.

How to Do the Rhomboid Stretch Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Relax your shoulders down and keep your chest lifted.

  • Interlace your fingers and extend your arms forward with palms facing outward.

  • Bring your arms up to shoulder height (parallel to the floor).

  • Push your hands forward as far as comfortable, allowing your shoulder blades to move apart.

  • You should feel a gentle stretch between the shoulder blades.

  • Hold the stretch for 20–60 seconds, then slowly return to the starting position.

TIPS:

  • Keep your back upright — don’t slouch or hunch forward.

  • Focus on gently separating the shoulder blades, not just locking out your elbows.

  • Breathe slowly and deeply, relaxing into the stretch.

  • Avoid shrugging your shoulders upward.

MUSCLES STRETCHED:

  • Rhomboids (between the shoulder blades)

  • Middle trapezius

  • Rear shoulders (posterior deltoids, mild stretch)

BENEFITS:

  • Relieves tension and stiffness in the upper back.

  • Improves posture by stretching the muscles between the shoulder blades.

  • Reduces discomfort from sitting or hunching forward.

  • Enhances shoulder mobility and flexibility.

BEGINNER VERSION:

  • Perform the stretch with arms lower (around 45 degrees).

  • Hold for just 10–20 seconds if new to stretching.

PROGRESSION OF EXERCISE:

  • Hold closer to 60 seconds as flexibility improves.

  • Add a gentle forward reach through the arms to deepen the stretch.