Rhomboid Squeeze & Pectoral Stretch

How to do it

1. Sit or stand tall and squeeze the shoulder blades back and down (rhomboid contraction).
2. Hold the retraction to stretch the pectorals across the front of the chest.
3. Progress with prone rhomboid retraction: lie face down, arms abducted ~90 deg, lift arms and supinate so thumbs point up.
4. For a passive stretch, rest supine over a bolster placed lengthwise along the spine and let the arms relax.

Form cues

• Draw blades down and together, not up toward the ears
• Lift the breastbone, keep the chin tucked

Dosage

10 reps, hold 5-10s, 2-3x/day

Muscles worked

Stretches: pectorals, anterior deltoid

Strengthens: middle/lower trapezius, rhomboids

Target muscles

Helps with

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