Hi and Welcome to this week's Stretch-of-the-Week. This weeks topic is the rhomboid muscles, both the minor and major rhomboid muscles are stretched simulaneously providing relief to tenderness. The rhomboids are commonly overstretched in people with rounded shoulders, this is due to the pectoralis muscles pulling on the the shoulders forcing them forward. If you suffer from this condition stretching the pectoralis muscles in conjunction with strengthening the rhomboids can help treat the condition. But people who experience pain due to trauma, job-related injury or postural stress should remember the importance of stretch in the pain-free zone at all times.

To do this stretch the stretcher lies supine with their arm flex at the elbow and their humerous brought across their chest as far as possible. the partner should place one hand on the stretchers elbow and reach under their back with the other hand to have a firm hold on their back. the stretcher should slowly try and pull their scapula towards their spine as the partner provides matching resistance and ensure the stretcher breathes normally throughout the stretch. The stretcher should then relax and inhale deeply and on the exhale the stretcher should pull their arm across their chest further and increase the rhomboid stretch.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).
Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from nicktumminello.com